Exercise and fitness tips

Health problems, weight or pain issues, and worries of falling, are just a few reasons why we tend to slow down and become more sedentary with age. However, having an active lifestyle is a key component for staying healthy as we grow older. Regardless of your age or current physical condition, there are many enjoyable ways to become more active and improve your health – both physical and mental.  

Physical benefits: 

• Reduces impact of chronic diseases. You can improve your immune and digestive systems, increase bone density, and reduce blood pressure and cholesterol levels just by exercising. Risks for Alzheimer’s disease, diabetes, osteoporosis and cancer can also be reduced!
• Enhances mobility, flexibility and balance. Because exercise builds muscle mass, it improves your strength, which benefits your overall flexibility and posture.
• All these factors help with better balance and coordination, which reduces the risk of falls. 
• Helps with weight loss or maintenance. Your metabolism slows as you age and therefore maintaining a healthy weight becomes more difficult. Exercise helps to increase metabolism and build muscle mass, which in turn helps with weight control.

Mental benefits:

• Good for your brain. Exercise can improve creativity and can help prevent memory loss and cognitive decline. 
• Boosts mood and self-confidence. Hormones called endorphins are released when you exercise. These hormones induce feelings of happiness, relieve stress and can help you feel more confident. 
• Improves sleep. As you grow older, your sleep quality often takes a toll too. However, regular activity can help you fall asleep faster, sleep more deeply and wake up feeling more refreshed and vibrant.  

Debunking myths about exercise and ageing

Starting to exercise or maintaining the habit of regular activity can be challenging enough, regardless of your age. Let’s not let the following myths create an extra hurdle to overcome:

•    Myth 1: I’m too old to start exercising. 
Fact: No one is ever too old to get active and improve their well-being. Begin with gentle activities and start reaping the benefits! Like the old saying goes: “Better late than never”.

•    Myth 2: I’m going to get old anyway. Why exercise? 
Fact: Regular exercise will not only help you look and feel younger, it also lowers a lot of the risks for illnesses that become more likely as you age. Also, the mood benefits are just as great, whether you are 80 or 20 years old. 

•    Myth 3: I can’t exercise because I’m disabled.
Fact: Being chair-bound can be challenging, however exercises like weight-lifting, stretching, chair aerobics and yoga can all contribute to improving your overall well-being. You may also want to try water sports that specifically cater to wheelchair users. 

•    Myth 4: I’m too weak or have many aches and pains.
Fact: Although you may experience pain at first, exercise helps to strengthen your muscles, which in turn help to support your bones better. You will start feeling less pain, you will be stronger and have more flexibility. The key is to start off gently. 

Creating a balanced exercise plan

A balanced exercise plan is just as important as having a balanced diet. You should include exercises that improve your cardiovascular strength, muscle strength and improve balance and flexibility. 

• Cardio: These workouts get your heart racing and may leave you slightly out of breath. Cardio exercises such as walking, swimming, and dancing use your large muscle groups to perform rhythmic movements. They make you fitter and increase your stamina.
• Strength & muscle training: By using weights or external resistance, you force your muscles to work harder. This leads to muscle growth, which helps to prevent loss of bone mass and improves balance and agility.
• Flexibility & balance: Exercises like yoga, pilates and tai chi can improve your overall posture and balance. They also challenge the ability of your joints to move freely in a full range of motion. So, stretch more and stay limber!

Starting safely 
Exercise is excellent for your health, but if done incorrectly, it could do more damage than you think. The key is to start slowly and be safe. 

• Consult an expert: If you are entirely new to exercise, it may be wise to get a few lessons from a personal trainer to start off with. 
• Get medical clearance: Speak to your doctor before starting any exercise programme to find out if there are any activities you should avoid. 
• Consider existing medical conditions: Having a condition like diabetes may mean adjusting the time of your medication and meals to fit your exercise schedule. 
• Commit to a schedule: Try to exercise at least three to four times a week and maintain this for about a month so that it becomes a habit. Find exercises that you enjoy to make this easier. 

Getting active is not just about adding years to your life, it’s about adding life to your years!