Being active is really important as we get older however it tends to become increasingly difficult for a variety of factors. According to the British heart foundation around 20 million people in the UK are considered inactive with 1.46 million coming from the east midlands alone. Studies have shown that people over the age of 65 who regularly exercise are less likely to develop long term health conditions.
Regular exercise has proven to reduce the risk of:
- Heart disease
- High blood pressure
- Type II diabetes
- Stroke
- Osteoarthritis
- Osteoporosis
- Back pain and many more conditions.
EXERCISE AND THE BRAIN
Research has also found that regular exercise helps to improve brain function. According to the Alzheimer’s society regular exercise is one of the best ways to reduce the risk of dementia. Studies have identified that it can reduce the risk of dementia by 30% and Alzheimer’s disease by 45%. A study looking at people over 70 found that those who participated in regular exercise experienced less brain shrinkage over a three-year period.
REDUCING RISKS OF FALLS
Muscle weakness and poor balance are also two of the prominent factors in risk of falls. Athird of people aged over 65, and around half of people aged over 80, fall at least once a year.Following a fall, fear of falling has been strongly linked with recurrent falls. The Otago Exercise Programme developed in New Zealand, specifically for preventing falls in older adults, is one the ways exercise has shown to help reduce falls risk.
So what can you do to gain these benefits? Well, below is a proven exercise plan you can start today and see the improvement for yourself!
THE EXERCISE PLAN PROVEN TO HELP
Senior strength
- Sitting to standing
- Knee extensions (straightening leg out with a 5 second hold)
- Mini squat
- Bilateral heel raises
- Step ups
Balance work
Additionally, to help with reducing the risk of falls, balance exercises can also be practiced.
- Single leg stand
- Side stepping
- Tandem walking (tightrope walking)
- Supported single leg dip
When first starting the exercises and if you are lacking some confidence, it may be beneficial to hold a support. A combination of strength and balance exercises for 10 minutes’ daily may be just what you need to change your life for the better.
ADDITIONAL TIP:
Get that heart pumping
Alongside the exercise programme it is also helpful to build up cardio-vascular fitness. The above exercise plan will provide an element of this however it’s beneficial to have some activity that you can build up endurance and sustain for a little longer. It also helps if you enjoy it.
This can include:
- Brisk walking
- Swimming
- Cycling
As a rough guide about 70% of your maximum heart rate is ideal for this type of exercise.
Equation for maximum heart rate:
220 – [YOUR-AGE] = YOUR MAXIMUM HEART RATE
Keeping active and exercising is really important as the population is now living longer than ever before. Exercise to maintain your independence and let your body help you make the most of the things you enjoy!
Please note: If you have an existing medical condition and are not used to exercising regularly, you may want to speak to a healthcare professional prior to starting
#PHYSIOTHERAPY
Here at #PHYSIO we simplify the complexity of a healthcare appointment to ensure that you understand exactly what is happening and why.
#PHYSIOTHERAPY
Here at #PHYSIO we simplify the complexity of a healthcare appointment to ensure that you understand exactly what is happening and why.
#SPORTSMASSAGE
Whether you simply need to de-stress, reduce tension or want to aid your recovery following gym/sports workout, we have something for you.
#SPORTSMASSAGE
Whether you simply need to de-stress, reduce tension or want to aid your recovery following gym/sports workout, we have something for you.
