Exercises for healthy ageing
As we age, our bodies change. We lose muscle mass and bone strength, our metabolism slows and we become more sedentary. A range of issues can begin to kick in: osteoporosis, arthritis, expanding waistlines and increasing risk of cardiovascular disease. Exercise can reduce your risk of contracting these conditions or help you to manage them.
As you get older, exercise plays an even more important role in your life. I recommend achieving a minimum of 180 minutes a week of moderate-intensity exercise for a healthier and happier life. That exercise can take any form, a form that you must enjoy and work hard at.
Most people will do some form of cardio- Sit on a chair, ensuring that the chair is safe to work with. Place your hands by your hips and place your feet out in front, legs parallel to the floor. Bend your elbows as far as you feel comfortable, keeping your bum close to the chair, then straighten your arms back to the starting position. vascular exercise and neglect the form that will bring so many benefits: resistance. Resistance exercise is any form of weight training. Your body is a weight and moving with it can improve the strength of muscles around your joints and increase muscle mass and tone.
Combining cardio and resistance exercise with some stretching is the perfect recipe for ageing healthily. Cardiovascular you can do easily: walk, swim or cycle — get slightly out of breath and you’re there. Here, are some simple resistance exercises that you can do. Repeat each movement 15 times, and do three sets of each (45 repetitions of each exercise in total). Aim to do this at least three times a week. Start by lying on the floor with all of your limbs in one line. Point your toe towards your face and raise your leg to as high as you feel comfortable, returning back down. Complete 15 and thenhen change sides. Start with your feet together and your arms up in the air above your head, palms touching. Keeping your arms straight, tilt the body to the left and hold for 15 seconds. Come slowly back to centre and then tilt the body to the right for 15 seconds. As you complete sets two and three, you can push the body that little bit further. Start by placing your back against a wall and your feet out in front at shoulder width. Lower your body down until your legs are parallel to the floor and hold for as long as you feel comfortable. As you get stronger, you can hold for longer. 16 September 2017 IRISH INDEPENDENT