KEEPING ACTIVE IN OLDER AGE

Why stay active in older age?

Physical activity and exercise can help you stay healthy, energetic and independent as you get older. It can also help fight depression, stress and anxiety.

Many adults aged 65 and over spend, on average, 10 hours or more each day sitting or lying down, making them the most sedentary age group. There is a higher risk of older adults injuring themselves and this can affect their confidence to do certain activities. But they’re paying a high price for their inactivity, with higher rates of falls, obesity, heart disease and early death compared with the general population.

Research has shown that older adults who are active can reduce their risk of heart disease and stroke to a similar level as younger people who are active.

If you want to maintain your independence, if you want to stay pain-free, reduce your risk of mental illness, you must keep active.

Tips to be more active in older age:

  • Start strength training – Strength training isn’t just for bodybuilders or young teens. It should also be a priority for older adults. The Reduction in testosterone levels results in loss of muscle and strength. Weight training 2-5 times per week will help slow muscle degeneration and improve joint health. An analysis of research published in journal the Rheumatology suggests that strengthening the muscle groups around affected joints improved function and eased pain in people with osteoarthritis.
  • As well as regular physical activity, try to reduce the amount of time you spend sitting down during the day. This means avoiding long periods of TV viewing, computer use, or sitting to read, or listen to music. Try to find a new activity that you enjoy doing. Whether that’s with a sports club or on your own such as cycling, tennis or aerobics.
  • Buy a step tracker – Hitting your daily steps day can have a big impact on your aerobic fitness, mindset and weight. You should be averaging around 10,000 a day. Start small and build those steps up over time.
  • Have more confidence in your abilities. Just because you’re older doesn’t mean you can’t do something. Just because you tell yourself that, doesn’t mean you can’t. It might just take a little longer for you to get there but you just have to have patience and build up slowly. Start setting yourself new goals and challenges. Just make sure they are realistic. Having goals to work towards will help improve your mindset and confidence.

My Final Thoughts:

Keeping active in older age is essential. It will help you maintain your independence as well as help fight depression and reduce the risks of chronic diseases. You must find activities you enjoy doing as this will help to keep you motivated. Have more confidence in your abilities and never say you can’t do something.

For more advice on Personal Training for Seniors please don’t hesitate to get in touch.