For many, getting older often may mean slowing down – retiring from work, taking it easy and for many, it also means spending much of their day seated and sedentary. But, as we get older we need to be incorporating the right amount of exercise into our lifestyle in order to live healthier.
Physical activities and exercise are proven to help reduce the risk of heart disease, and early death. It’s also important to remain active in order to maintain your own independence and continue to enjoy daily activities such as; playing with grandchildren, walking to a shop, meeting friends and socialising. Whilst we don’t recommend you over exert yourself as you do get older, you should increase your activity.
If you’re just getting started that’s Ok. “The biggest benefits come to those who start from scratch,” says Dr Cavill. “It’s moving from a sedentary lifestyle to a moderately active one that makes the biggest difference to your health. The more you do, the greater the health benefits.” Start by trying to reduce the number of hours you are sedentary by using these tips:
– Avoid watching TV for long periods of time
– Try to use the computer less
– Walk instead of drive
– Take phone calls standing up and moving around
– Take a walk around the garden whilst enjoying a cup of tea
– Use the stairs instead of the lift
– Walk around a local park with a friend
– Move around when doing the cooking, housework and other chores
For those who are looking to increase physical activity and move, even more, every week aim for at least 150 minutes of moderate physical activity. You should also try to do something every day for at least 10 minutes or more. You could break this up into 30 minutes a day for 5 days of the week to make it easier.
Here are some activities to keep you moving more and help you get fitter:
– Walk fast to and from the shops
– Take up water aerobics
– Play tennis
– Try a yoga or pilates class
– Ride a bike or cycle on a machine at the gym
– Do some gardening and push a lawn mower
– Take up a dance class
You should also try to incorporate muscle activities into your week. You could try some weight lifting at a local gym or lift heavy loads when doing the gardening or another activity.
Need some help and inspiration to get moving? Take a look at Age UK for activities in your area. Alternatively, speak to us if we can help you care for a family member or loved one. We offer tailored solutions to help senior adults live well and gain their independence in the comfort of their own home. We can offer additional help a few times per week or even as a full-time live-in arrangement to maintain a good quality of life. Our care options can provide specialist support or general support for those who are a little less mobile than they once were. Speak to our team to find out more.