Aging Strong
The age old mantra runs true – If you don't use it you lose it.
As we get older, we are more likely to lose muscle mass and strength, especially in our lower legs. Past the age of thirty we can lose 5% of our muscle mass every 10 years. With loss of strength also comes loss of flexibility and balance. As life slows down into retirement it is tempting to relax and rest more but this can increase loss of exercise tolerance and overall muscular strength and function.
Health professionals and science agree the best way to avoid a decrease in muscle strength and cardiovascular endurance or fitness is to simply keep moving. Continue to challenge your body and keep a daily and weekly activity routine.
Movement or exercise doesn't have to be strenuous or overwhelming, but it should be consistent. Mora-Rodriguez et al. (2014) looked at individuals that completed aerobic interval training for four months then stopped. After just one month of ceasing the training, the benefits gained such as improved blood pressure were already reversed back.
As well as exercising, making sure we are eating well and getting enough sleep to provide the building blocks to maintain good health and decrease the degree of decline.
We don't want to stop the things we love doing or the everyday activities we need to do. Even things like picking up our dog from the ground or sitting down on the toilet require certain movements that are similar to exercises such as squats and hip hinge exercises.
Together with consistent movement or regular exercise here are some other important actions to help you stay active into your old age and prevent falls and deterioration:
Book in and see your doctor for a checkup at least every 6-12 months
Keep hydrated & eat a well balanced and nutrient rich diet.
Manage vision issues by getting your eyes checked regularly.
Osteoporosis awareness - keep your bones strong!
Look after your feet.
A safe environment - make sure your house is fall-proofed by removing tripping hazards etc.
Exercise and movement doesn't mean you must fork out a gym membership or even leave your house for a large walk. Using assistance from chairs and walls in your house to do squats, pushups and calf raises can be a start to doing resistance movements which will help you in the long run maintain the life you want to live.
April is Falls Prevention Month - you are invited to join our EP led workshop: Preventing Falls & Staying Independent Tuesday, 16 April 2024 10:30 am for more useful information to help you stay independent & well for longer by preventing falls. This is event is free to attend - please RSVP ASAP - Tickets are Limited
More info about April Falls Prevention Month: fallsnetwork.neura.edu.au/aprilfalls/
This article was written by Geena-Rose Burton, ELIA Lifestyle Medicine Centre’s Health Coach & Registered Nurse.
Call us on (02) 9480 6140 to book a consultation with any of the ELIA Lifestyle Medicine Centre’s team of clinicians. Contact us or meet the team.