Kent Sport health and fitness instructor Sarah Black offers some advice about managing exercise and diet as we experience the impact of growing older.
Exercise is tough on all ages. We often exceed our capabilities and push our limits when it comes to intensity, as let’s face it – humans love a challenge! Exercise certainly offers obstacles, hurdles and the feeling of accomplishment when we receive the results we aim for are exhilarating. However moderation is the key if we want to live longer healthier lives. Promotion of exercise for the elderly is a topic in every wellbeing magazine we pick up.
Understanding how much and what type of exercise is often lost in translation as we are left with baffled opinions, excessive jargon not relative to our circumstances, which often leaves us even more confused.
I want to explain the importance of exercise for ageing and what exercises and tips are effective to disguise and eradicate the wrinkles and flaws we inherit with ageing.
Osteoporosis
Especially for woman, we suffer the risk of brittle bones and the loss of bone density as a result of growing years. We reach an age when osteoclasts (carry calcium away from bones) exceed osteoblasts (build and maintain calcium and minerals in bones). If we do not replenish enough calcium in our diet then we are at risk of our bones becoming thin, fragile and susceptible to breaks and fractures. Over three million people in the UK are thought to have osteoporosis and we report around 230,000 fractures every year.
What to do? Calcium intake in dairy, cheese and leafy greens are healthy sources to include in the diet and to receive it in the correct quantities. Weight bearing exercises that apply load and resistance to the body are forms of exercise that need to be followed that apply considerable amounts of pressure to the bones to increase strength and density. Two or three times a week, for 20 or 30 minutes is adequate, challenge yourself to fitness sessions which include walking, running, jogging. Also push ups, squatting, weight machines and bands are all recommended to reduce the effects and progressing process of osteoporosis. Although swimming and cycling are great cardio workouts they don’t provide impact on the bones or joints to reduce the debilitating osteoporosis condition.
Proprioception
Knowledge of joint position and placement helps maintain the ability to live independently. Exercise and fitness assists us as we age by strengthening our muscles and joints allowing for physical handling and daily tasks to be done with ease. We improve our proprioception and balance which in turn offers better coordination and awareness of the body’s limits and capabilities.
Exercise will Prevent and Reduce…
- The risk of dying from coronary heart disease and developing high blood pressure, colon cancer, and diabetes.
- Exercise will assist in lowering Blood Pressure in some people with hypertension.
- Reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being.
- Reduces the symptoms of arthritis pain, swelling and the progression of the debilitating condition.
The majority of females, don’t care about the density and number of their mitochondria. You don’t hear them saying, ”I want to exercise to increase the number of alveoli I have.” They say, “I want a nice butt and I want to lose my bingo wings and loose skin.” Guys just want to be buff and lose the middle aged spread.
Diet becomes extremely important as we age and more focus on quantity and quality is required with extra attention to the sources and varieties you consume daily. As we age unfortunately so does our metabolism. The only way to avoid your metabolism wrinkling is to trick it. When you hit a plateau mix it up and change the dynamics and strategy in your plan. Change your intensity, type and duration of exercise and work a different programme. Analyse your diet and hopefully your ageing number will not have impact on the age of your metabolism.
If you are exercising for health, do what you enjoy, otherwise you will end up being a victim of defeat due to lack of fulfilment. The variety and options on the market are limitless, choosing something that makes you happy and that offers you a sense of joy and achievement will certainly be easier to adhere to, than waking up every morning dreading the future session. Refer a friend or a family member and get involved with the local community. It can be so rewarding to be part of a team sport or group that will develop relationships and create positive spirit and memories that will last.
Your cardio health and joint health will be at an optimal level through persevering to maintain a healthy and active lifestyle. Our joints need that extra nourishment and care to condition them and avoid wear and tear which eventually if neglected will worsen to include osteoarthritis or degeneration.
We are as young as we feel, age is just a number. Follow the golden rules that will ensure you balance exercise, diet, life and most of all what’s important – family, friends and health. Your health is your wealth.
When in doubt, reach out! Get in touch with Kent Sport fitness professionals and we can map you out a path that will summit your goals. Either speak with staff at the Sports Centre or email sportsenquiries@kent.ac.uk