Can you stand on one leg? How long can you hold that position for?

Believe it or not your ability (or inability) to stand on one leg is an indicator of your overall health and wellbeing. Research found that the inability to stand on one leg for 10 seconds or more is linked to a doubling in risk of death.

Test yourself and see how long you can stand on one leg, try it with your eyes open and then your eyes closed. Take a look at the guide below to see how long you should be aim to hold your balance for:

• Under 40: 45 seconds with eyes open, 15 seconds with eyes closed.
• Aged 40-49: 42 seconds open, 13 seconds with eyes closed.
• Aged 50-59: 41 seconds open, 8 seconds with eyes closed.
• Aged 60-69: 32 seconds open, 4 seconds with eyes closed.
• Aged 70-79: 22 seconds open, 3 seconds with eyes closed.
  
  

Dr Michael Mosely goes into more detail here about the test and why it is so much harder to  balance when you close your eyes.

If you tried the test and found you couldn’t hold your balance for the time in the targets above then don’t panic- you can improve your balance (and lifespan) with practice. Activities such as yoga and pilates etc are a great way to improve your balance but even simply standing on one leg while doing everyday activities such as brushing your teeth will help improve your balance. The NHS has a great set of simple and gentle exercises you can do in the comfort of your home. If you aim to do these a few times a week alongside your regular activities you'll soon see an improvement in your balance and ability to stand on one leg.

Resistance and Strength Training
Strength training is another great way to improve your balance - a strong body is much more able to support itself, reducing the risk of falls in older age. Strength training sessions done 2 to 3 times a week will yield the greatest results and can be done at home with small weights or even tins of beans! Attending a class that incorporates strength training and aerobic exercise is a fantastic way to get fit and healthy while improving balance and strength.

• Move It Or Lose It is fantastic for those with reduced mobility or seniors, the exercises can be done seated or standing and focus on improving flexibility, aerobic health, balance and strength.
  
  
• Total Body Blast is tailored each week to suit the needs of the class based on age, ability and overall fitness. The classes focus on improving stamina, fitness and  strength.
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• Personal training and One to One sessions are great if you have a specific goal to train for or if you don’t like working out in a group environment. Amanda can tailor exercises to your ability and requirements.

Looking after your body as you age, by keeping fit and healthy, will help ensure you can stay active and independent for as long as possible- reducing the risk of falls, improving cardiovascular health and reducing the risk of dementia.

If you are starting any exercise programme for the first time always speak to a medical professional first.

Contact Amanda for more information on any of the fitness classes at Smart Fitt or for one-to-one and personal training enquiries.

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

No doubt you’ve come across the many videos of so-called influencers setting fitness challenges on the various social media channels. From waist training using uncomfortable corsetry to extreme cardio daily challenges, there are so many trends out there often being promoted by unqualified people. According to a survey carried out by Origym, a third of British people interviewed said ‘picture perfect’ social media images make them want to lose weight.

So this month we are going to take a look at some of the most popular trends and offer some alternatives to help you set realistic goals that you can achieve safely.

Exercise Trends to Avoid

• Waist Training: Corsets are hardly a new invention being invented back in the Victorian age but their popularity has had a resurgence thanks to some celebrities who boast unrealistic hourglass body shapes. The use of waist trainers, corsets and shapewear garments can give you the appearance of a smaller waist but is it a permanent fix and is it even safe? The results from corsets and waist trainers are temporary and the main thing you lose while wearing these garments is fluids, not fat. Not only that, waist trainers can actually cause you health issues by making it more difficult for you to breathe, weaken your core muscles leading to back pain and even cause nerve damage.
• 75 Day Hard Trial: This trend advocates high-impact, intense daily exercise over 75 days. The risk of injury with this challenge far out-weigh any supposed benefits. Not factoring rest-days with high-impact training such as this is a recipe for knee injuries and stress fractures.

The best way to improve your fitness and body shape is to take part in moderate, regular exercise and eat a healthy balanced diet. Try not to aspire to unrealistic body shape goals and instead aim to have a strong, healthy body. Fitness classes and one to one sessions are a great way to get in shape under the supervision of a qualified instructor. There, you can get help and advice on how to tailor workouts to suit your ability and fitness level and set achievable goals for life-long health and well-being.

Nutrition Trends To Avoid

• Dry Scooping: This trend involves consuming pre-workout powders without water. Apparently some people claim taking the powders this way helps your body absorb the compounds and improves your workout- there is absolutely no science behind this claim and in fact doing this carries many risks such as potential aspiration of the powder, taking the powder undiluted gives your body a huge amount of caffeine in one go as opposed to a gradual intake which can cause heart palpitations and increased heart rate. Pre workout drinks are not for everyone but if you do use them then it is vital you follow the manufacturers preparation instructions to ensure you avoid any unwanted side effects.
• ‘What I Eat In A Day’: There is a worrying trend doing the rounds where ‘influencers’ post what they are eating in a day, often followed by a detailed calorie count. The problem with eating like someone else is that we all have different needs - it is not healthy or realistic to blindly follow someone else’s diet simply to try and achieve the same body shape as them.
• 30 Day Gallon of Water a Day Challenge: Another potentially dangerous trend which advises people to drink a gallon of water claiming they will see results such as weight loss, flushing of toxins and increased energy. Reviews are mixed but some experts worry that ‘water intoxication’, kidney problems and low sodium levels could affect some people who try this challenge. The NHS Eatwell guide suggests adults need to drink 6-8 200ml glasses of fluids a day which is half the amount indicated in the challenge. 

The NHS Eatwell guide contains great information on how to follow a healthy and sustainable diet for the whole family. Balance is key- don’t deny yourself treats, instead focus on eating well throughout the week.

Social media is a great tool for finding out about fitness and nutrition but should be done with caution. Research any fitness/nutrition advice and always consult your doctor before embarking on a new exercise regime or diet.
 
Contact Amanda for more information on how you can improve your health and fitness, At Smart Fitt there are lots of classes to cater for all fitness levels and physical abilities as well as personal training sessions and nutrition advice.