Exercise and Ageing- As you get older it is important to still be able to do what you want to be able to do. When it comes to exercise you want to work on things which are going to help you with this. We want to keep your heart, lungs and muscles strong and healthy. Below is a list of 3 important exercises to work:
Top 3 Exercises as you get Older
Sit to Stands
How well your legs work is really important when it comes to being mobile. Sit to stands are a great way to make sure your legs are strong enough to stand up from low chairs and soft couches. Strong legs go a long way with balance and help to to reducing the risk of falling.
Step Ups/ Stairs
When it comes to stairs you use it or lose it. Moving into retirement living can mean that you can go weeks without having to use stairs. Although it makes things easier in the short term, it makes it hard on the occasion where you do have to use stairs. Practicing using the stairs is important to increase leg strength and can help with bone density, how sore your joints are and maintain your ability to get around when you are out and about. For tips on how to make going down stairs easier click here.
Walking
Walking is great for balance, heart and lung health. Cardio exercise such as walking is important to help with stress, blood pressure and how puffed out you feel- best of all its also free.
Exercise and Ageing
It is important to continue exercising as you get older- as you move into a smaller house and have less strenuous activity in your day it can be easy to reduce you exercise levels. Incidental exercise is an easy way to get a lot of exercise. So parking a little bit further from the shops, walking to nearby shops when you only need a few items or going to pick up items instead of getting them delivered can help keep you active.
Stairs are also easy to avoid. Make sure you are using the stairs at least a couple of times a week. If you feel comfortable with this- it might be a good idea to have someone with you- or to work on some of the above strength exercises.
Recommended Prescription
Start with:
Sit to Stand 2 x 10
Stairs x 2 flights
Walking 15-20 mins
As it gets easier add another flight, a few reps and few minutes to the walk.