Exercise: The key to healthy ageing

None of us can stop the ageing process completely, but we do have the power to slow it down. The best way to achieve this is through a healthy and active lifestyle. Regular exercise becomes more and more important as we age as (without training) women from age 40, and men from age 60 naturally start to lose six to eight percent of their muscle per decade. At this point it really is a case of “use it, or lose it.” It’s important to take the time to exercise. If you don’t exercise your muscles will deteriorate quicker. The right kind of exercise can help prevent many health problems including heart disease, diabetes and osteoarthritis.

How can exercise help me?

• Independence: inactive lifestyles are the main reason seniors lose their independence. Exercise keeps muscles strong making it easier to carry our daily routines, e.g. increases walking speed, ability to climb stairs, and balance, helping to prevent falls.
• Heart disease: exercise reduces the risk of heart disease. It raises the heart rate which prevents hardening of the arteries. Exercise also increases the body’s ability to control blood glucose levels, and therefore reduces the risk of developing diabetes.
• Joint pain: exercise can dramatically improve the symptoms of arthritis. As muscle mass decreases adults, particularly women, are more at risk of osteoarthritis. Exercise helps maintain muscle and bone strength, and increases flexibility.
• Energy: when not exercising you’re more likely to feel tired and sluggish. Exercise is great for the health of the body and brain. Studies also suggest exercise may help prevent the onset of brain disorders such as Alzheimer’s.
• Digestion and immunity: it’s not just your energy levels that feel sluggish when you’re not exercising. Your digestive system can become slow and backed up. Exercise increases blood flow and oxygen around the body. This also helps stimulate the immune system.
• Sleep and stress: research has shown regular exercise reduces stress levels by relieving pent up energy. As a result, it can be easier to sleep at night.
  

What kind of exercise should I do?

Choose exercises that suit your level of fitness and ability. Start off gently; exercise doesn’t need to be high intensity to maintain adequate muscle mass. Most importantly, try something you enjoy. Keep your exercise varied and enjoyable, set realistic targets and stick with it.

“We do not stop exercising because we grow old, we grow old because we stop exercising.” Dr. Kenneth Cooper

If you have not exercised for a long period start off by incorporating activities from your daily routine, such as walking, housework, or gardening. A daily walk (at a quick pace) can work wonders. Without regular movement legs become weaker and stiffer and you will become more unsteady and unbalanced. Stretching exercises such as yoga can be beneficial, but if you have difficulty balancing try some sitting exercises. Stretching or using light weights whilst sitting down will increase blood flow and improve cardiovascular health. For those who are looking for more aerobic activities there are senior sports and fitness classes. Water aerobics is a great choice as it reduces stress on the body’s joints.

However you choose to exercise, build up your routine little by little. If you experience any chest pain or light headedness stop immediately. Your body is letting you know you are doing too much too soon so reduce the aerobic activity levels. If you suffer from a serious health condition speak to your doctor first. They will recommend exercises suited to your condition.

Spotlight on… Glucosamine and Chondroitin

When trying to maintain an active lifestyle it is vital to look after your joints. Glucosamine and chondroitin are two of the best selling joint supplements worldwide. They are taken by adults of all ages either for joint protection, or to repair joints that have become problematic. Both glucosamine and chondroitin are produced naturally within the connective tissues of joints, but as we age their levels reduce significantly leaving our joints more exposed to the dangers of wear and tear. This means that existing cartilage can reduce, exposing bone and causing painful and debilitating conditions such as arthritis.

With a huge fan base, glucosamine and chondroitin can improve the condition of joints, allowing you to keep active. This has positive effects on weight loss and energy levels, improving all aspects of life. It’s never too late to increase your fitness levels.