Staying Healthy in Old Age
Published: 23/02/2024
Keeping fit in old age with Right at Home Basingstoke
Maintaining lifelong healthy habits essential to staying healthy as you or a loved one get older. Keeping active, eating well, and exercising our bodies and minds all help to minimse the impact of health conditions associated with ageing.
Our experienced CareGivers are often asked how to prevent problems in old age; whilst it is not always possible to prevent the effects of ageing, here at Right at Home we don’t necessarily regard all of these changes as “problems”, after all, with age comes experience, as well as shared memories. Instead, we want to encourage our Clients and their loved ones to consider ways to celebrate and care for their bodies to maintain independence for years to come.
This helpful guide explains how to keep up with and adjust your physical activity as your body begins to change.
Why maintaining a healthy routine matters
Whether you've consistently stayed active or adopted a fitness routine later in life, it's crucial to maintain habits as you age. An active lifestyle can notably decrease the likelihood of age-related health issues. Additionally, staying active can contribute to a greater sense of happiness and reduce stress. The key lies in maintaining a regular routine to prevent various symptoms associated with ageing. Adjustments to your activity levels as you age are vital.
It's a well-known fact that many older adults tend to reduce their activity levels after reaching the age of 50. As the years go by we may find that our usual exercise routine becomes a bit less familiar or comfortable. Some typical challenges faced by older adults include:
- Noticing a decline in muscle strength compared to earlier years
- Experiencing a fear of falling or struggling with balance
- Dealing with heightened joint pains or difficulties in mobility
- Experiencing an overall decrease in energy levels.
If you feel like you can’t quite keep up with your previous routine, it’s important to rebuild your stamina gradually. Our guide to keeping active contains advice whatever your exercise levels may be - from gentle stretching to aerobic fitness.
Getting back to a healthy routine after a break
We recognize that life events can interrupt a consistent routine. Holidays, bad weather, or feeling unwell can all interrupt our day-to-day lifestyle. When you return to normal practice, it’s common for your routine to feel more challenging after a break.
You can minimise your risk of common health problems by following these simple tips:
- Keep moving: Whether it's a brief stroll during your holiday or engaging in basic muscle exercises while taking a break, these practices can make returning to your usual routine much smoother.
- Reintroduce your routine gradually: Listen to your body, recognise its limitations, and be compassionate with yourself if you find yourself struggling along the way.
- Ask for help: a health care assistant or GP can suggest appropriate exercises that are suitable for you.
- Find local classes: working out with other people can help to ease your worries and keep you accountable.
- Start simple: try gentle stretches or physical therapy exercises when you first start to work out. You could even try some new activities to keep your routine fresh!
If your physical routine has changed after time in hospital, you may want to investigate our hospital to home service . Our CareGivers assist clients in gradually resuming their regular routines, providing tailored care and support based on individual needs.
Adjusting your routine as you get older
Just a few simple additions and swaps within your routine can improve your overall health. As we age, we are naturally more prone to certain injuries or conditions. To ward off or mitigate your risk of age-related health issues such as joint pain, stiffness, and even cardiovascular illnesses, it’s important to work on your physical fitness.
Maintaining your overall muscle mass is a great way to prevent knee problems, hip problems, and other joint problems in old age. To keep your muscle mass consistent, you’ll want to eat a good amount of protein-rich foods such as chicken and fish. It may also be beneficial to look into whey protein supplements to ensure you’re getting that good amount.
Healthy eating also benefits your cardiovascular system and prevents cardiovascular disease in old age. Some small tips to keep in mind to maintain good heart health are:
- Reduce your sugar intake
- Cut down on excess salt
- Swap saturated fat for unsaturated fat
But this is only one piece of the puzzle. You should also be trying to complete around around 150 minutes of exercise each week. If your keen to avoid wear and tear to your joints try:
- Static stretches instead of active stretches.
- Low impact cardio instead of HIIT or running.
- Walking instead of running.
A brisk walk is a great anti-inflammatory exercise which will reduce pressure on knee joints whilst also lowering your blood pressure, keeping your heart in good condition and reducing the risk of heart attack. If you’re worried about your blood pressure use our interactive blood pressure check tool to understand your reading.
To prevent stiffness in old age, it’s important to add mobility exercises to your workout regime as well. What’s more, flexibility exercises can also be a great way to reduce rheumatoid arthritis pain.
How can Right at Home help you to maintain your favourite exercise and self-care routines?
Preventative health care is all about preserving your quality of life. Many of the most effective methods to prevent “old age problems” are simple and easy to introduce into your routine. Establishing a health-conscious routine, regardless of age, can contribute to supporting your body for the years ahead.
If you’d like some support with defining and maintaining a healthy routine, for you or a loved one, get in touch. Our friendly homecare professionals are more than happy to help you exercise at home or find what fitness events are in your era . We can also help you to buy and prepare healthy meals, or attend regular health check appointments.
Contact Right at Home Basingstoke to discuss a personalised care plan that suits you.
