Exercise tips for older people
Exercise at any age is important but as we get older it can be harder to find activities which we feel we can do and want to do. Here are a few tips to help you include exercise in your daily routine.
Posted by Elderjuice
on October 5, 2012. Filed under Health,Lifestyle.
Posted with the tags:exercise, Fitness, sportYou can skip to the end and leave a response. Pinging is currently not allowed.
Exercise at any age is important but as we get older it can be harder to find activities which we feel we can do and want to do. Here are a few tips to help you include exercise in your daily routine.
With the increase in state pension age, retirement is even more deserved and is the time to relax and enjoy your golden years. Retirement can enrich your life with opportunities to see more of your family, travel, pursue hobbies such as fishing, painting and gardening.
Even if you are still working, especially in a desk job, it is important to keep active. SportsShoes.com recommends that older people include exercise in their daily routine. It helps keeps you supple, oxygenated, helps your blood pressure and helps your bones and muscles to stay strong.
Our specialist personal trainer, Margarita Bennett, gives her top ten tips on fitness for the older generation:
- Walking every day for at least 20mins. Wear whatever shoes feel comfortable, a pair of light, supportive trainers will do. Perhaps choose a half-size bigger than your usual size as your feet expand during exercise.
- Your pelvic floor is very important whatever your age or gender – it is a diamond-shaped muscle that joins your pubis to the sacrum. Contract your transversus (tummy muscles) and think of bringing in that diamond shape muscle to the middle of your tummy – this is a pelvic floor lift. There are two exercises:
i) Lift, hold and let go slowly.
ii) Think of a building with three floors. Lift to first, hold, lift to second, hold, lift to third then let go slowly. - Lie on your back in bed with your legs up in the air and “cycle” 100x
- Hold on to a table or kitchen counter and try to lift your knee up to your chest. Alternate legs 15-20 times
- Swim. The length of time depends on your posture, age and agility. Doing combination of strokes is best, with a minimum of 20mins, working up to 1 hour.
- Cycle. Depending on your agility try a minimum of 15 minutes.
- Depending on your age and mobility stand and sit back on a chair/sofa between 6-10 times a day, hold on to something for support if you need to.
- Create mobility in your spine by rolling your body down, head first, towards the floor from standing and then slowly roll yourself back up.
- Using lightweight hand weights (if you don’t have any then use bake beans or water bottles), do bicep curls.
- If you have time try to attend some Tai Chi or Qigon classes. They are fantastic for mobility and increasing energy levels.
As people grow older, they tend to become more and more sedentary, it is important to try and increase movement and raise your heart rate. Don’t forget to drink water!
- Margarita Bennett is a registered personal trainer and core stability instructor, Margarita gives people of all ages and fitness ability an accessible and fun way to get fit, making sure you achieve your goals in a safe, fun and healthy manner.
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