Think getting older should mean putting your feet up? LISA SALMON finds out why keeping active is actually vital for supporting health in older age.
SIT TO STAND HEEL RAISES
carrying shopping or gardening can help maintain bone density and strength. “If you incorporate these activities into your daily routine, it won’t be long before you start to feel the benefits,” says Hallam. “But as with any activity, our bodies adapt quickly, so always make sure you’re challenging yourself — getting off the bus a stop earlier or carrying the shopping a little further, for example.”
Stretching muscles through activities such as such as tai chi or yoga will help promote flexibility and range of motion in joints
Develop prompts to remind yourself to get on your feet — stand to make phone calls or get up during the advert breaks when watching TV, for instance.
Joining a gym is a good way to access resistance machines or weights. Most gyms have personal trainers or staff who can show you how to use the machines safely.
If you’re not a member of a gym, there are many body weight exercises you can do at home. The following exercises are recommended by physiotherapists to help improve coordination and balance in older people. They should be done daily, or at least twice a week.
Sit tall near the front of a chair with your feet slightly back. Lean forwards slightly and stand up (with your hands on the chair if needed). Step back until your legs touch the chair, then slowly lower yourself back into the chair. Repeat 10 times.
Stand tall, holding on to a sturdy surface such as the kitchen sink or worktop, then lift your heels off the floor, taking your weight into your big toes. Try not to lean forwards or backwards. Hold for three seconds, then lower with control. Repeat 10 times.
TOE RAISES
Stand tall holding the same support, then raise your toes, taking your weight on your heels. Don’t stick your bottom out. Hold for three seconds, then lower with control. Repeat 10 times.
ONE LEG STAND
Stand close to your support and hold it with one hand. Balance on one leg, keeping the supported knee soft and your posture upright. Hold the position for 10 seconds. Repeat on the other leg.
HEEL-TOE STAND
Stand tall, with one hand on your support. Put one foot directly in front of the other to make a straight line. Look ahead, take your hand off the support as you’re able and balance for 10 seconds. Take the front foot back to hip-width apart. Then place the other foot in front and balance for 10 seconds.
HEEL-TOE WALKING
Stand tall, with one hand on your support. Look ahead and walk 10 steps forwards, placing one foot directly in front of the other so the feet form a straight line. Aim for a steady walking action. Take the feet back to hip width apart, turn around slowly and repeat the steps in the other direction.