Health

Fit for the Future - keeping healthy as we age

Fit for the Future - keeping healthy as we age 

By Stuart Barrow, Occupational Therapist, and Stiltz Homelifts

Not just for gym bunnies

Keeping healthy is an essential part of extending not just our lifespan but also our health span. There are plenty of ‘DIY’ options available to build strength and flexibility other than joining a gym which let’s face it, doesn’t appeal to everyone.

A high intensity burst of cardio is undoubtedly beneficial for heart, lungs and circulation, but as we age, gentle muscle strengthening and increasing flexibility should be our number one priority. After the age of fifty, muscle mass begins to reduce, leading to loss of core stability along with grip and upper body and leg strength. 

Resistance isn’t futile!

Resistant exercises are the secret to gradually increasing strength. Lifting light hand weights and gentle stretching using resistance bands is ideal. Alternatively, you can use your own body weight to provide the resistance if weights aren’t available. 

For those completely new to exercise, many stretches can be adapted to work from a seated position. All you need to do is make that decision to start.

Accessing exercise

If you’re not ready to join a class, there are lots of great videos on YouTube or similar, to help you get started in the privacy of your own home. Build up over a number of weeks as it’s important not to rush things – take your time and you’ll gradually start to see the benefits. If get to the point of wanting to join a group then check out the Age UK site. Just input your address to find a class near you: https://www.ageuk.org.uk/services/in-your-area/exercise/

Getting out and about

A brisk stroll in the fresh air always comes with wellbeing benefits, both physical and mental. Again start off at a comfortable pace and gradually increase to the point where you get slightly breathless. Then you know the hard work is starting to pay off. A Stiltz tip: Nordic walking poles are gaining popularity because they not only aid stability but offer gentle and controlled toning for arms and upper body while walking. 

Making a splash

Swimming. It really is the all-round star of exercise routines as it’s an all-over flexibility and cardio work out while keeping pressure off any aching or painful joints. In addition to actual swimming, try walking around in the pool or using a float to target specific areas of the body. This will give you a great resistance workout without over-doing it. Check your local pool for low-impact watercise classes; no nose clips or butterfly stroke needed! 

Super science

But why is exercise so important? Aren’t we all meant to be relaxing and taking it easy especially once we retire? Here comes the science bit! With even the simplest exercise a substance called Myokines is released into the body. This ‘adds value’ to even the gentlest workouts and appears to play a big role in preventing age-related diseases of all types. It’s a win, win! 

Step change

Deciding to install a Stiltz Homelift is like later-life exercising, you’re taking a small, controlled step to make a big gain. “We change lives for the better,” says Mike Lord, CEO of Stiltz. “Our homelifts allow easy movement between floors. The lift is there to take the strain on days you would rather not use the stairs, so you can live life the way you want to at home.” 

New Year’s resolutions might be long forgotten, but there’s never been a better time to take control, boost confidence and get yourself fit for the future.

Professional’s Perspective

By Stuart Barrow, Occupational Therapist

The NHS recommends that older adults are active every day and take part in activities to “improve strength, balance and flexibility at least twice a week”*. When looking at occupations to meet the NHS guidelines, we can break down daily living tasks to mild, moderate and substantial such as: 

Mild 

• Making a cup of tea
• Walking around the house
• Washing and dressing
• Making the bed
• Doing some ironing

Moderate 

• Gardening
• Mowing the lawn
• Vacuuming the whole house

Substantial

• Walking up and down hills 
• Running
• Swimming

When we consider more intense ways to improve strength, balance and flexibility, we should first look at what we can do simply and easily at home. The more accessible the activity, the more likely we are to do it. 

‘Workouts’ can be as simple as carrying shopping bags which builds strength and endurance. Other suggestions include trying basic Yoga and Pilates moves whilst waiting for the kettle to boil or carrying the washing around the house. Always be mindful of your capabilities so if walking up the stairs is too much, use an adaptation such as a homelift to remain safe. This means your confidence is not compromised and you have the energy to complete more worthwhile strengthening exercises without the risk of a fall.

Start slow and over short periods of time build up intensity by no more than 10% each day to ensure progressive, not excessive, overload of muscles. If you do too much too soon you might become stiff afterwards which is not the outcome anyone needs. If you feel comfortable with progressing from mild to moderate activities, body weight exercises like press-ups, planks and lunges can be considered for enhanced strength building.

However we must recognise that everyone is different and some daily activities, like mowing the lawn in one go, might result in overexertion. Thus in this scenario, start with mowing a small bit of the lawn and finish it off a day or two later. 

So when doing any daily activity or exercise routine always consider how you feel and how you feel the next day. If you are fine, then carry on and maybe push yourself a little further next time, or if you have discomfort, do less next time. It’s all about listening to your body and keeping focused on appropriate exercise that produces a positive improvement to mobility and wellbeing.

* https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-older-adults/ 

Other stories in Health

National Smile Month
Eye health
Yoga for April 2023
Cheers! Drink plenty of water this Spring
Yoga March 2023
Yoga February 2023
My Camino of the Heart
Seniors can learn piano without pain
Hear today...
Stay safe in the sun
Relaxation Tape and Daily Yoga Video
Do you need a private GP
Can private health insurance buy peace of mind?
Prepare for care
Can a carer ever become part of the family?
The mind body connection
Public underestimating summer heat risks
Make your home dementia-friendly
Tango and Yoga... on prescription
Over-65s face ‘hidden’ scourge of malnutrition
Finding Fibre
Hip op hope for cancer patients
Health News: May
Spreading the Massage Messsage
Tackling extremes of pain
Stay active to stop 'senior moments'
B12: The overlooked vitamin
When silence is not golden
How Stressed are you?
Hi-tech revolution for retirement
Maximum energy, minimum effort
Vitamins: Gummies fill the gap
How to keep your prostate healthy
Facing up to phobias
When you've got to go...
Tracking the hidden cancer
Men, women and drugs
The secret killer in your home?
Keeping dementia at bay
Flexible, Friendly, Fitness with FLexercise
Colour me happy
Keeping fit indoors
Living with tinnitus
Put eye health in the driving seat
Opening up hospice care
How will our care homes look in the future?
Easing Migraine Misery
Sweet dreams are made of this
The Hidden Signs of Alcoholism
It's all in the timing
Just Do It
The Age of Anxiety
Online health: Click or Curse?
Nuts reduce risk of killer diseases
It’s never too late for sport
Reduce Your Risk of Cancer
Tooth Discolouration Why It Happens and What You Can Do About It
Easing Leg Cramp Agony
The 10 best health apps
Ear Implant can Change Lives
Easing Pain for IBS sufferers
Staying Moblie
Foods After 50
Look after your legs
Eating for a healthy heart
Here's to better hearing
How to avoid diabetes