It is not always obvious but the older you are, the more you can benefit from physical activity. Experts agree that any physical activity counts toward better health – even
just a few minutes a day!
Being active will help you feel better, move better and sleep better. It’s never too late to start.
Stamina, strength, balance and flexibility can be improved and maintained the older you get.
Regular physical activity helps:
• Reduce your risk of falling or having a fall-related injury
• Helps you stay independent
• Keeps your brain healthy by reducing your risk of developing dementia/Alzheimer’s and helps improve your thinking
• Lowers your risk of developing new chronic health problems (such as diabetes, high blood
pressure or heart disease) and reduces their risk of getting worse; and
• Decreases your risk of getting several types of cancer and helps prevent them from coming back.
Aerobic Activity
Aerobic activity improves your stamina and heart health. During aerobic activity your heart rate and breathing get faster. Build up to doing 150 minutes/week of moderate-intensity activity, 75 minutes/week of vigorous activity or a combination.
Remember: Walking, biking, dancing and water exercises are great. How about active yard work or house chores? Fit in 5 or 10 minutes here and there. Or go for 20-30 minutes. Be active however and wherever you can. Every minute adds up!
To stay safe and injury free:
• Be as active as your abilities allow.
• Start slowly – with light to medium effort.
• Gradually increase your pace and time spent being active.
• Warm up gently and cool down at an easy pace before and after exercise.
Strength Training
Strength training, for example, working with weights or resistance bands, makes you stronger and helps your overall health. Plus, strength training can make daily activities like lifting laundry baskets or yard-work easier and safer.
Remember: Avoid straining or holding your breath when lifting.
What?
Hand weights,
resistance bands,
weight machines or
your own body (for
example, wall
push-ups or chair sit-to standing up.
Balance
Balance activities improve your ability to resist forces that could cause you to fall. They also lower your risk of injury if a fall does happen. Simply getting stronger will help too, especially in your legs, stomach and back. Train in an uncluttered area and use a chair or wall for support if needed. I can guide you safely through balance training. Don’t do these by yourself!
If you want more information or help with any aspect of the information above, please contact me directly.
Denis
MycClinic365.com
