Accessible for Everyone, Not Just Gym Addicts
Maintaining health is crucial for enhancing both lifespan and health span. Numerous DIY approaches are available for building strength and flexibility, which may be preferable to gym memberships for some individuals.
While high-intensity cardio exercises are beneficial for cardiovascular health, as we age, gradual muscle building and flexibility should be prioritised. Muscle mass declines around the age of fifty, which may result in a decline in grip strength, general muscle strength, and core stability.
Putting in the hard work delivers results
To build strength progressively, resistance training is essential. Using resistance bands and light hand weights for gentle stretching is effective, but body weight can also provide resistance if weights are unavailable. Beginners can modify many stretches to a seated position, making it easier to start exercising.
Research ways to exercise that work for you
There are excellent videos on YouTube and similar platforms which can help you begin exercising at home, if you prefer not to join a class. Progress gradually over several weeks, as it is important to avoid rushing. By taking your time, you will start to see the benefits more effectively.
Moving around
There are always advantages to physical and mental well-being when taking a vigorous walk in the open air. Once more, begin at a comfortable pace and progressively pick up the pace until you start to feel a little out of breath. That’s when you realise your efforts are beginning to show results.
For those who love walking and wish to enhance their experience, consider adding walking poles to your routine. They’re gaining more traction for their stability benefits and gentle, controlled toning for the arms and upper body.
Water Workouts
Being able to work your entire body’s flexibility and cardiovascular system without placing undue strain on any achy or sore joints makes swimming the ultimate all-around workout. In addition to swimming, try walking in the water or focussing on certain body areas with a float. You will receive a great resistance exercise from this and won’t overdo it. Look for low-impact water aerobics classes at your local pool.
Make yourself feel Energised
Even as we embrace relaxation in retirement, maintaining an exercise routine remains essential as we age. Engaging in even modest physical activities stimulates the release of myokines, a great way to boost the benefits of gentle workouts and plays a significant role in preventing age-related diseases. Additionally, regular exercise promotes the release of endorphins, enhances overall well-being, and provides opportunities to socialise and build new connections.
Would you like to improve your strength, balance, and flexibility without making major changes to your daily routine? Refer to the table below for guidance. By incorporating activities at mild, moderate, and substantial levels, you can effectively enhance these aspects of your health and well-being.
Activity Intensity |
Examples |
|---|---|
| Mild | Preparing a beverage (tea or coffee), walking around the residence, engaging in personal hygiene routines, making the bed, light ironing. |
| Mild | Gardening, lawn mowing, vacuuming around the house |
| Substantial | Hill walking, running, swimming or pilates |
To enhance strength, balance, and flexibility, begin with simple and accessible activities that can be easily incorporated into your daily routine. The more straightforward the activity, the more likely it is to become a consistent part of your lifestyle.
Basic exercises, such as carrying items around the home or performing gentle stretches during routine tasks, can be effective in building strength and endurance. It is crucial to evaluate your current physical capabilities and adapt activities as needed to ensure safety and prevent overexertion.
Gradually increase the intensity of your exercises, aiming for a modest rise of no more than 10% each day. This approach helps to avoid excessive strain and minimises the risk of injury. For instance, if a particular exercise or activity becomes uncomfortable, consider scaling it back or breaking it into smaller, manageable segments.
Monitor your physical responses during and after activities. If you experience discomfort or fatigue, adjust the intensity or duration accordingly. Conversely, if you find the activities manageable, you may progressively challenge yourself further. The goal is to engage in exercises that contribute positively to your mobility and overall well-being, while attentively listening to and respecting your body’s signals.
