How to stay fit when you are 75?
The importance of exercise
Physical activity and exercise keep you energetic, healthy and fit. Most adults aged 65 and over spend 10 hours or more sitting or lying down, and this leads to obesity, heart disease, and early death. When you reach your latter years it is even more important to be active if you want to stay healthy.
If you want to stay pain-free, minimize the risk of illness and spend some time out and about, you are advised to move and keep moving. It’s not just about exercising to keep you active it also means you are able to keep in touch with society, neighbors, community and friends.
Physical activity keeps the body moving. Activities include walking, gardening as well as recreational sport. You should aim for a minimum of one fifty minutes(150) of moderate activity every week. Just try to do something every day, Ten minutes sessions spread throughout the day are good.
Moderate-intensity activity includes,
- Playing tennis
- Water aerobics
- Pushing a lawn mower
- Walking fast
Targeting 150 minutes of activity must also include working your muscles such as
- Heavy gardening
- Weight training
- Carrying heavy loads
Remember, minimize the amount of time you are sitting down during the day. Sitting down include long TV viewing sessions, sitting to read, listening to music or talking, driving and using computers. Eg: With the right amount of exercise older adults can reduce the risk of stroke and heart disease to the same level as active younger people.
Exercises for older people
- Sit upright, arms by your sides
- Forward your palms, raise both arms out, up and side as far as comfortable, then return to normal
- Shoulders down and arms straight throughout
Will provide you shoulder strength
Repeat five times: breathe in as you lower the arms and breathe out while raising the arms
- Look straight ahead sit upright with your shoulders down
- First slowly turn your head towards the left shoulder till you feel comfortable then hold on for 5 seconds
- 3 rotations on each side
This stretching improves flexibility and mobility of the neck
- Sit upright and away from the chair, then hold on to the sides of the chair
- Lift the left leg with bending the knee as far as your comfortable and place your foot down with control
- Repeat with other leg and perform five times
It will strengthen thighs and hips thus improving flexibility.
- Sit upright, look straight and using your right hand hold the left shoulder down
- Then slowly tilt the head to your right while holding the shoulder down
- Repeat on opposite side
Hold for “Five” seconds and repeat “Three” times on both the sides
It is good for loosening tight neck muscles
- For stability, place your hand on the wall, bend the right leg and place your left leg back with at least a foot distance, make sure both the feet should be flat on the floor
- Left calf muscle stretched by keeping left leg straight as possible and left heel on the floor
- Repeat on both the legs, “Three” times each
Calf muscles lengthened in order to walk and run properly