The older we get, the more important it is to keep moving. Regular physical activity brings many positive benefits into your life. It helps to maintain a healthy weight, strengthens muscles, ligaments and tendons. It keeps your nerves healthy and active, and your joints flexible. And one of the most essential benefits, sharing exercise time with like-minded people keeps you happy and social.
Age UK says ‘Regular physical activity in later life is important for so many reasons – not only will your health improve, but you’ll also meet new people. There’s something to suit everyone at Age UK’s wide range of exercise classes. ‘
The older we get, the more we begin to notice the changes in our body as we conquer daily life. Regular exercise will make everyday things like carrying shopping bags, climbing stairs and household tasks more manageable.
It may sound surprising that many people over the age of 70 do not exercise at all. (About 40% of women and 30% of men in that age group). If you find yourself in that group, or coming up to that age, don’t worry. It is never too late to start.
Even if you are one of those who exercise regularly, chances are high, you skip muscle strength training. Although endurance activities such as walking, swimming, hiking and other activities are excellent for stamina and metabolism, they do not replace isolated muscle building training.
The best training routines are those that combine both endurance (walking, hiking, swimming, etc.) as well as balance, flexibility and strength exercises (resistance training, lightweight workouts and so on )
Everyone knows that exercising is great for health, and there are tons of different workouts, training and exercises to try out.
Many health organisations recommend a minimum of 2 2/1 hours of physical activity every week. This is 150 minutes a week, including resistance training at least 2 days a week.
Boosts brain activity
How to boost brainpower? Whether old or young, physical exercises have an impact on brain activity. Endorphins are released during regular training, which doesn’t only help you to feel happier but also to maintain memory function.
Reduces the effects of a sedentary lifestyle
How to get active? Are you someone who has pursued a sedentary profession all your life? And have done little exercise all your life? It’s never too late to start and change your life. Resistance training can help to reduce the effects of a sedentary lifestyle. Brain and muscle plasticity are vital factors for reversing the impacts of insufficient exercising.
Minimises risk of bone density loss
How to increase bone density? Exercising is crucial to keep your bones, muscles and tissues healthy. Bones are getting stronger through resistance. Bones cells adapt to pressure. The right amount of pressure (resistance) can help to keep your bone density in a healthy balance.
Versatile and portable for everywhere use
Looking for easy and adaptable exercise tools? Resistance bands are a perfect tool to keep you healthy wherever you are. It is a lightweight tool that fits in your bag, and you don’t even notice its weight.
Resistance bands are generally safe to use. Nevertheless, if you are not sure about specific practices, please use them under supervision or refer to a health professional to avoid any exercise-related injury. Consult your doctor when you have concerns or health issues.
Start with the lightest resistance (YELLOW) to get to know your resistance bands. As you feel, you can jump to a more intense resistance level and work yourself up.
1 Chest Press
Grab your resistance band and wrap it around your upper back at shoulder level. Make sure you are in an upright position and draw your shoulders back and away from the ears. Engage your core and on your next inhale press your hands away from your chest by extending the elbows. On your next exhale, release the resistance by bringing your elbows back to your chest.
Repeat 15 times. Modify the intensity of your resistance by prolonging the band or shortening it.
2 Leg Press
Sit on your chair in an upright position. Make sure to draw your shoulders back and away from the ears and engage your core. Hold the ends of the resistance band in each hand, lift your bent right knee and step your right foot on the band. On your next inhale, extend your leg, keep it hovering above the floor. On your next exhale, bring it back to the starting position. Repeat 10 to 15 times. When you’re ready, take it to your other side.
3 Calf Press
Sit on your chair in an upright position. Make sure to draw your shoulders back and away from the ears and engage your core. Hold the ends of the resistance band in each hand close to your hips. Step your right foot on the band and lift your extended leg (so it’s parallel to the floor). The resistance band should be placed at the middle of the soles of your foot. Play with the resistance intensity by shortening or prolonging the band. Now point your foot and flex it back. Repeat 20 times. Switch to your other leg.
4 Chest Pull
Sit on your chair in an upright position. Make sure to draw your shoulders back and away from the ears and engage your core. Hold the ends of the resistance band in each hand. Grab your resistance band and lift your arms to shoulder level and keep your elbows bent to a 90° angle. On your next inhale, pull your band now apart as far as you can by extending the elbows. Always keeping the T-form of your arms. On your next exhale, come back to starting position. Repeat 10 times.
5 Bent Over Shoulder Press
Step your feet about hip-width apart. Place a resistance band underneath your feet and grab the ends with each hand close to your feet. Pull the resistance band upwards and always keep your elbows slightly bent. Pump 15 times.
Make your resistance training part of your weekly/daily exercise routine, and reap the benefits of improved muscle strength, balance, coordination, flexibility and ROM soon while simultaneously fighting bone density loss and easing the symptoms of pain due to arthritis.