If you’d like to know more about the buzzwords “active ageing” and what it means – read on! It’s the concept of enhancing opportunities to enable people to be active, happy and healthy later in life. Exercising into your latter years has numerous health benefits. In fact, one study found that those who engage in at least three hours of recreational sport a week for 10 years between the ages of fifty and sixty could increase the life expectancy of formerly sedentary individuals.
Julie Robinson, optimal ageing expert and founder of fitness initiative, Move It or Lose it, explains. “People are living longer than ever before and because of this, attitudes towards ageing are changing. It is no longer expected that you slow down in your later years. And, in fact, the opposite is now being promoted. It’s great to see such a positive shift in messaging and with musculoskeletal conditions being the leading cause of disability in the UK, it’s never been more important for people to prioritise joint health and keep active at any age.” Hormonal Changes Although numerous studies have concluded that physical activity is a key contributor to longevity, you should ensure you’re exercising in accordance with your age and ability. A routine which worked in your twenties may no longer be suitable. So what exactly should someone over the age of fifty be doing to keep fit? Whilst younger adults often go straight into high-intensity workout routines which can run the risk of injuries, older adults have a natural decline in bone health and muscle mass. There’s also hormonal changes for women to contend with. Unfortunately, many women find their joints suddenly become stiff and painful during perimenopause and menopause, which inevitably deters a natural desire to keep fit. Interestingly, joint pain affects as many as 40% of all menopausal women and joint stiffness is the most common contributor to impairment of quality of life and work in women of a menopausal age. Active Ageing Julie Robinson comments: “Joint pain may not subside when hormones level out after the menopause. But there are many lifestyle changes that can help ease the pain and prevent it from getting worse. Commonly affected joints include the knees and hips so be sure to implement some specific exercises to support these areas. Walking is a great low-impact exercise which supports both the knees and hips. Walking helps to keep the joints flexible and strengthens the surrounding muscles.” Julie also recommends tailoring your fitness routine to incorporate both low-impact exercises and strength training. “If you’re over fifty, try to tailor your exercise regime to accommodate for natural changes in joint health. I’d even recommend adding in gentle strength training to help build up lost strength from an age-related decrease in muscle mass. Weights can often feel intimidating but start off small and go at your own pace. Research suggests that when done regularly, strength training can help preserve bone density, independence and vitality.” Help Relieve Discomfort Staying active in your later years is imperative to help prevent physical decline. However, for the 20 million people in the UK suffering with a musculoskeletal condition such as arthritis, keeping up with a substantial exercise routine is not always possible. Julie says, “Although I’m an advocate for active ageing, conditions such as arthritis can have a great impact on our desire to exercise. Pain and discomfort often accompany chronic health conditions, with many believing that exercise will exacerbate symptoms. In fact, keeping active can actually help relieve discomfort by reducing joint pain whilst increasing strength and flexibility. For those looking for additional support, joint movement may be made easier through the addition of a clinically backed supplement, such as GOPO® Joint Health which in numerous studies has been shown to reduce joint pain and stiffness.” Credits: Author Yvonne McKenzie and Magazine The People's Friend
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There’s been a noticeable change in the weather and the urge to hibernate might be tempting you to miss your exercise classes and stay inside instead. But stopping exercise as we face the colder months is the last thing we should be doing. In fact, exercising now while it’s still mild enough to get outside is a great way to prepare for the colder months and means you are more likely to keep up with exercise through winter.
Exercise to Boost Circulation If you have poor circulation, the supply of oxygen and nutrients to the affected arteries is reduced. If you suffer from any symptoms of poor circulation such as chest pains or pain in your legs when walking you should talk to your doctor to discuss appropriate treatment. Regular exercise is great for circulation and heart health - it increases blood flow and gets the heart pumping blood around your body faster and flushes out your arteries. Exercise to Boost your Immune System As we approach cold and flu season your immune system will welcome a helping hand to help fight off the bugs and viruses. Exercise is a great way to boost your immune system and indeed studies found that the response from your immune system is immediate after exercising for 45 minutes. The key here is to make sure you continue to exercise regularly. Take your Workout Outside The cooler temperatures mean you need to warm up well before you start and wear layers that can easily be removed. Try walking, running or cycling for some fresh air and a chance to enjoy your surroundings. If you like meeting up with friends and you’re already quite active then joining a bootcamp class could be just what you need to help keep you motivated through the winter months ahead. If you find it difficult to get out, perhaps due to limited mobility, then there are some great ways to stay active inside your own home. Video tutorials are a great way to get your daily exercise without leaving the house. Set Yourself a Challenge A great way to help ensure you don’t give up after the first hurdle is to set yourself a challenge or target that will see you through the winter. There are often lots of events you can sign up to from walking challenges to swimathons and once you’ve committed to it you are much less likely to give in. You could ask a friend to join you in a challenge- maybe pledge to attend a regular weekly class together. If you have someone to make you accountable you will be more likely to stick to it. Do Something you will Enjoy There’s no point in promising to run every day if you hate running. Doing exercise you dislike will just make you resent all exercise and will make you more likely to give up. So find an activity you enjoy and you will get all the feel-good hormones as well as the improved fitness. So, get ready for winter and get started with your exercise routine now. What are your top tips for staying healthy and active over winter? Let us know in the comments. Contact Amanda for more information on classes, one-to-one training sessions and nutrition advice. The news seems to be one long stream of negative information at the moment. Covid, wars and financial uncertainty, it’s just one thing after another. It’s easy to get bogged down with all the bad news and end up worrying and putting ourselves under immense stress. Because many (or most) of us are finding it hard to cope with all the negativity, this month we are going to look at how staying active and healthy can help us get through the tough times.
Exercise to Improve your Mood Exercise is a great way to lift our mood and help us feel more positive. Sticking to a routine such as a daily walk is a great way to stay active and if you add in a weekly class you will get the added benefits of meeting up with friends and talking about any worries you might have. Exercise doesn’t have to cost money either, we will all be looking at ways to save money in the coming months but that shouldn’t mean we neglect our physical and mental health. Here are some of our recommendations for keeping active to improve your mental well-being:
Healthy Body - Healthy Mind Staying active, eating a balanced diet and incorporating weekly strength training into your routine is a great way to keep your body in shape and help you stay on top of negative feelings and worries. Try not snack on too many sugary treats- these are fine in small amounts but the quick sugar high will not last as long as the positive effects you will get from regular exercise and healthy foods. Contact Amanda or more information on classes, one-to-one training sessions and nutrition advice. *Always speak to your GP or medical professional before embarking on a new exercise regime. If you are suffering from more than a few worries or low mood then do seek professional advice - the NHS has some helpful resources here. |
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