|
It’s not a difficult proposition. But you will have to develop some
positive thinking (and doing) to take on new habits and a new
timetable, mainly in the areas of diet and exercise.
NO, DON’T SWITCH OFF. The news is good.
A man aged between 60 and 75 who takes regular exercise could
rejuvenate his immune system to that of a 20-35 year old (says The
Journal of Applied Physiology)
Walking briskly for 20 minutes three times a week helps retain
normal blood pressure, safe cholesterol levels and less weight gain in
middle-aged women
Healthy volunteers aged 60-81, randomly allocated a weekly aerobics
class or a health education group increased activity levels, lowered
their blood pressure and reported a more positive mental outlook in
both groups.
BUT… IF YOU DON’T EXERCISE in later life…
 Men
and women aged 65-85 who do not take regular exercise, lose around 2%
of muscle strength and 3.5% lower limb power a year
Between the ages of 30 and 80, without exercise, muscle power
diminishes by 30% for arms and 40% for legs and back. Lung capacity
diminishes by 40% between the ages of 20 and 70
What kind of exercise?
You need a mix.Toning and strengthening muscles, joint flexibility,
bone strengthening, cardio protection require different activities.
Whatever you do, you have to be patient. Results don’t come that
quickly, and you may be tired at first. Also, be prepared for some
discomfort during exercise and muscle ache afterwards if you are a
beginner. ‘No pain, no gain’, as they say.
But you do have to learn to recognise the kind of pain that comes from
extending yourself healthily and distinguish it from damaging pain.
Apart from walking (and even that can mean a bit of initial discomfort
as you expand your lungs), it’s best to start gently with any sport,
or go to a class and have proper supervision if you choose yoga or
other exercise techniques . Consult your doctor or physiotherapist if
you have any doubts about the following.
What’s best for:
heart and lungs
You need an aerobic routine, something that increases heart beat and
expands lungs. Walking is the easiest and most accessible one for
this, though the walking must be brisk. Other aerobic activities
include tennis, cycling, jogging, swimming, dancing. The Government
recently launched a campaign to get people walking briskly for 10,000
steps a day. You’ll need a pedometer to measure the steps, but as a
guide, a brisk walk for 30 minutes is the equivalent of 4,500-5,000
steps. Remember, it’s the total of 10,000 that counts – and that means
every step you take from the moment you get out of bed. So adding a
half-hour walk on top of usual activities should more or less get you
there.
Walking is a mild aerobic activity. You don’t need to get very out of
breath. As long as you can still talk while walking, with mildly
quickened breath, you will be getting sufficient aerobic effect. But
you will certainly need to extend yourself, gradually walking more
quickly as your body adjusts to its new routine.
Instead of counting 10,000 steps, you could walk briskly for:
-
Half an hour five or six or days a week
-
or walk-the-dog three times daily at 10
minutes a go
-
or do something more intensive, say
tennis a couple of times a week, or a regular aerobic or keep-fit or
dance class or swimming, plus a couple of weekly half-hour walking
sessions
-
cycling is tougher than walking, good
for knees and hip joints as there’s not too much pressure on them
-
jogging
puts strain on hip and knee joints – could be too much wear and tear
for beginners at 50 plus
What’s best for:
muscle-tone, bones, stretching
Yoga, pilates, tai chi, weight-training will help increase flexibility
and add strength by putting pressure on bones and joints. You may want
to experiment by trying out different classes locally. Or you might
want to ask to sit in as an observer.
-
If you
are coming to yoga for the first time, choose a class designed
for the over 50s, or a remedial class if your joints are less
flexible than you’d like them to be. There are various types of
yoga. Many involve holding poses for several minutes (eg Iyengar)
along with breathing techniques, or they can be more dynamic (eg
Astanga). Iyengar is best for stretching and increasing flexibility.
-
Pilates concentrates on stregthening core muscles, mainly in the
abdominal area, and is helpful for back pain sufferers and anyone
with stiff neck and shoulders. The technique incorporates breathing
exercises and mainly mat work (on the floor). Some classes utilise
large inflated balls which provide support whilst also demanding
extra muscle control. Tough but effective.
-
Tai
chi is much less demanding for beginners, despite being one of
the martial arts. The positions are usually a series of gentle
standing poses, plus some meditation. Good for people who have had
injuries and feel less confident about exercising, and who like the
idea of meditating too.
-
Weight
training is good for balance, strengthening the upper body and
for anyone concerned about osteoporosis. Using weights as part of an
exercise routine puts gentle pressure on joints to strengthen bones.
You have to create a timetable
Whatever you do, you have to do it in your head first. Then start
re-arranging your life.
-
Make a
weekly date with a friend to walk or play a sport
-
Walk to
the shops if you normally drive, or walk one further bus stop
-
Investigate local exercise classes, then join and attend regularly
-
Join a
gym and attend regular sessions
-
If you
miss a class or it’s raining and you don’t want to walk or play an
outdoor sport, rearrange your diary to ensure that you still get
some exercise in that week
-
Don’t be
surprised if you find yourself doing some physical exercise, apart
from walking, more than once a week. The habit, and the feelgood
factor, can grow on you.
 Contacts
Iyengar Institute www.iyi.org.uk
Pilates PILATESfoundation.uk
The Tai Chi Site
Ask at your local community centre, library, sports centre or surgery
for classes and other facilities, or look in local newspapers
NEXT MONTH Your Retirement Diet Plan
|
Helen
Franks offers a plan
