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19-05-2006, 07:40 PM
| #1 (permalink) |
| CEE...mmmmmm  Join Date: Feb 2006 Location: London, UK
Posts: 299
  | Exercise for life - keep fit in retirement You’ve paid off the mortgage, the kids have long left home, you’re winding down your career, and looking forward to spending more time enjoying yourself and doing all those things you’ve long put off. It’s the perfect time to be fit and healthy - not only to preserve a high quality of life, but also to slow down some of the physiological changes that otherwise come with ageing. Here’s what a regular exercise routine can do to ensure you retain your independence, energy and vitality long into the future. Functional strength Typically we lose between 20% and 40% of muscle tissue as we grow older, but this loss has more to do with inactivity than it does with age. As we become increasingly sedentary and start to do less and less of the everyday activities that use muscle power, our muscles literally waste away. Studies have found strength training - if done regularly - can easily reverse this decline, providing more functional strength for everyday tasks like lifting groceries or cleaning the house. Regular strength training has the added advantage of building bone mass and protecting against osteoporosis. Less huff and puff Another effect of ageing is reduced aerobic capacity - in other words, the ability of your heart, lungs and blood vessels to deliver adequate oxygen to your muscles during physical activity. Aerobic capacity generally peaks at around age 20, and then decreases by about 1% each subsequent year (the fitter you are, the less decline you’ll experience). By the time you are 80 years old, your aerobic capacity is about half of what it was at age 20. The good news is that no matter what age you start to exercise, it’s never too late to improve your aerobic capacity. By exercising three to five times a week for a minimum of 30 minutes, you’ll soon notice the improvements in your breathing, whether climbing a set of stairs or keeping up with the grandchildren. Flexibility and balance The elasticity of our joints and ligaments decrease as we age, causing a gradual decline in flexibility, range of motion and balance. Falling - the result of deteriorated balance - becomes a significant hazard later in life, especially if our bones are weak. By increasing your activity level and incorporating stretching and strength training into your daily routine, you can increase your flexibility and protect against the risk of a fall. When exercising, keep these safety tips in mind: Start slowly - build up your activities and effort level gradually. Doing too much too soon can cause discomfort or even injury, especially if you have been inactive for a while. Avoid holding your breath - when lifting weights, for example, breathe out while lifting, and breathe in while lowering. This is especially important if you have high blood pressure. Keep up your fluid intake - don’t wait until you are thirsty, drink plenty of fluids before, during and after exercise. Bend from the hips - when you bend forward, bend from the hips, not the waist. If you let your back ‘hump’ when you bend, it’s a sign you’re probably bending from the waist. Warm up first - make sure your muscles have warmed up before you stretch. Exercise at a comfortable pace - stiffness the morning after exercise is normal, but if you’re in pain most of the following day or have swollen joints, it’s a sign you’ve pushed yourself too hard. If your bone, joint or muscle pain is severe, seek the advice of a doctor. Test your balance Here’s a good test to monitor how your balance is improving: Stand with your eyes closed; slowly lift one foot and balance on the other leg (if you are too unsteady, start off by holding on to a firm support like a chair). Count the number of seconds you remain balanced, without holding. Repeat this exercise weekly and note how much longer you can remain balanced as time goes on. No excuse is a good excuse ‘Too old’ or ‘too frail’ aren’t good excuses to give up exercise, because even medical conditions like stroke, heart disease, arthritis and diabetes have been found to benefit from regular physical activity. Combining dietary changes and controlled exercise activity with medication can be more effective in the treatment of many health conditions, than just relying on medication alone. Your personal trainer will be able to tailor a training program to your specific health condition, so seek their advice before starting a vigorous exercise routine. Where to start? Whether it’s carrying groceries, walking to the shops or climbing a set of stairs, regular exercise will help you more easily cope with the demands of everyday living. How much exercise depends on what you want to achieve. Your goal might be as simple as strengthening your muscles enough to lift your grandchildren, or building your endurance enough to walk around the block without puffing. Whatever it is that you want to accomplish, your starting point should be to improve from wherever you are right now and work your way up gradually. The secret to longevity? According to the findings of the Harvard Study of Adult Development, the longest, most comprehensive examination of ageing ever conducted, people who move successfully through middle age into their 80s have the following factors in common: they exercise regularly, keep a healthy weight, avoid cigarettes, have good adjustment/coping skills, maintain strong stable relationships and pursue education. The bad news A women of seventy faces 30% odds that she will break her hip if she lives another twenty years. The good news Strength training dramatically cuts the risk of fractures by building bone and improving strength and balance to help prevent falls. LINK: http://www.fitnessfirst.co.uk/news/news.as...&intelement=436
__________________ Ain't noone in this world like a Bruce.... |
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