Keeping fit as you age with Right at Home Loughborough
Ways we can all keep fitter
Published: 01/02/2024
Maintaining healthy habits is essential to staying fit and well as we get older. Keeping active, eating well, and exercising our bodies and minds all help to minimise the impact of health conditions associated with ageing.
Our Clients and CareGivers often discuss how to prevent problems as we age; whilst it is not possible to prevent some of the effects of ageing, here at Right at Home we don’t necessarily see 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 important to keep up habits as you age. An active lifestyle throughout ageing 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 that many people are do a lot less physical activity after reaching the age of 50. As we age, we may find that our usual exercise routine becomes a bit less familiar or comfortable. Some typical challenges faced by older adults include:
- a decline in muscle strength
- a fear of falling or struggling with balance
- heightened joint pains or difficulties in mobility
- 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 for whatever your exercise level may be - from gentle stretching to aerobic fitness.
Returning to exercising after a break
We recognise that life's 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 usual for your routine to feel more challenging.
You can minimise your risk of common health problems by following these simple tips.
- Keep moving; whether it's a short walk during your holiday or engaging in basic muscle exercises while taking a break, these practices can help in smoothing the return to a regular active routine.
- 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 designed to help you.
- Find local classes; exercising with other people can help to ease your worries and keep you motivated.
- 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 prevent or ward off 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 the right 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 you’re especially concerned about 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 concerned 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 maintaining 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 Loughborough to discuss a personalised care plan that suits you.
For information about Right at Home's link with the British Heart Foundation and Alzheimer's Society click here.
