As the country enters a summer of sport, with the Euros, Wimbledon and, of course, the Paris 2024 Olympics, it seems like the perfect opportunity to explore the many benefits that being active can have on our health, particularly as we age.
Ageist portrayals of the over 65s would have you believe that we are meant to slow down as we age, however there is an abundance of research that proves the exact opposite is true. The more active we are, the more likely we are to live a healthier, more independent life in our later years.
As Wellbeing Manager at Wallacea Living, my role is to support homeowners in taking a proactive approach to their health and that includes encouraging owners to remain active and to explore new activities that will improve their fitness levels, muscle strength, cognitive function and offer new social interactions. All of this has a hugely positive impact on our mental wellbeing too.
Of course, for those who haven’t exercised in a while, or who feel like a particular sport is out of their reach, it can be a daunting thought. I want to encourage everyone to take the first step to getting a little more active this summer and have put together five simple steps that will hopefully get us all moving a little more. Good luck and I’d love to hear how you are getting on at one of our next events, or send me a message on our Facebook or Instagram page.
Do something active every day.
This is my number one piece of advice for anyone looking to improve their activity levels. As your body slows down with age, everyday activities may start to feel more strenuous than they used to, but a sedentary lifestyle will only make this worse.
Recent research has shown that just one out of every four people between the ages of 65 and 74 exercises regularly. Many of these people simply believe they are too old to exercise, but exercise has very little to do with age and much more to do with lifestyle.
Exercise gets easier the more you do it. I don’t mean that you should attend a fitness class every day (of course, if you want to, that’s great), I simply mean that, where you can, you should make sure that you’re active every day. That could be walking to the shops, doing some morning Thai Chi or even getting up to do the housework or prepare the dinner. You’ll find that, the more active you are, the easier it is to build on this and improve your fitness levels.
If you have a choice, and feel able to, then take the stairs rather than the lift, or opt for the longer walking route to meet your friends. If you’ve been sat down for longer than an hour, get up and do a couple of jobs around the house. Or make your next phone call whilst walking around the living room. The more conscious you are of your movements, the more likely you are to lead an active lifestyle.
Look for activities that help to boost strength, flexibility and balance.
As we age, stiffness settles into our joints more easily, reducing our flexibility. Not only can reduced flexibility affect how you move, but it can also cause pain and increase the chance of falls. Simple, daily stretching exercises are a great place to start and will reduce the risk of muscle and shoulder strain, as well as backache.
It might sound counterintuitive but one of the best ways to tackle osteoporosis and weak bones is to strengthen them with regular exercise. Both men and women lose bone density as they age, with post-menopausal women losing up to 2% each year. Strength training has been shown to counteract this loss and restore bone density. Having stronger bones leads to fewer fractures and can aid in balance, in turn reducing the risk of falls which can help us to live independently for longer. Similarly, by strengthening the surrounding muscles, exercise can help with the symptoms of arthritis as it takes the pressure off any aching joints.
So where do you start? Explore exercise classes that focus on strength, flexibility and balance. Thai Chi, Pilates and yoga are all great choices. All involve low-impact activity that is gentle on your joints and focusses on strengthening your core. By attending a class, an instructor can help to make sure all your movements and positions are correct before you practice any at home. Similarly, swimming is another great alternative for a low-impact activity, particularly if you feel daunted about joining a class.
If you can do strength-building exercises twice a week, you should notice a difference in your movement by the end of summer.
Find a class that offers a great social opportunity too.
You will only succeed in reaching your fitness goals if you enjoy what you’re doing. I love to see friends, new and old, undertaking exercise challenges together. Not only does that mean you have a cheerleader spurring you on, but it also means the activity is contributing to your social and emotional wellbeing too – both of which are just as important as the physical activity.
One of the best activities that I can recommend for you to undertake this summer is to simply go out for a walk with your friends. Research shows that increasing your step count may cut your dementia risk. A recent study found that people who walked 3,800 steps a day were 25% less likely to develop dementia. Those that walked 9,800 steps, were 51% less likely to develop the disease. Just like calories burned, the faster pace and longer you walk, the more your brain benefits. As well as reducing the risk of dementia, walking also helps you to lose weight, keeps your heart strong, reduces your risk of cancer, reduces your risk of Type 2 diabetes, strengthens your bones and improves your mood and mental wellbeing. Don’t worry too much about the amount of steps; even a 15 minute daily stroll will have a positive impact. Aim for a pace that makes you feel out of breath but where you can still hold a conversation with your friends.
Our walking tours at Wallacea Living, Marylebone, are designed to bring homeowners, their friends, family and neighbours, together, whilst learning about the local history. Check our events page for our upcoming walking tours and exercise classes here.
Remember, whichever exercise you chose, the more you enjoy doing it, the more likely you are to keep it up.
Don’t be afraid to challenge yourself.
Being over 65 doesn’t mean that you can’t take on something new. I am a firm believer in setting yourself new challenges and goals – whatever your age, or fitness ability.
As a former professional athlete (I competed for France in both long-jump and sprinting) I understand the thrill of completing a challenge that you’ve set for yourself. Not all challenges result in medals, but when you complete them, they all have the winning effect of making you feel fantastic.
Nobody is too old to start an exercise routine for the first time. Even if you have never exercised before, you can still start today and reap the many health benefits. Similarly, if there’s an activity you’ve always wanted to try but now feel that you’ve left it too late, don’t let your age stop you. Of course, any existing health conditions may need to be considered but, where there’s a will, there’s often a way. Start slowly and set yourself a plan to succeed.
A challenge could be as simple as walking 5,000 steps a day, or it could be learning to ride a bike at the age of 70, scoring the winning goal for your local walking football group, surprising your wife by dancing the Tango, improving your tennis skills, swimming a mile a day, joining the local park run, training for a hike or stretching for five minutes every morning for the whole of summer.
Having a goal is a great way of achieving success. It helps to keep you motivated and see the progress that you are making.
So, here’s my challenge for you. This summer, set yourself a realistic goal; something which requires work but, that with a little dedication, you know you can achieve. Then, go for it – and enjoy the challenge. Life, and your ability to exercise, doesn’t stop after 65.
Remember why you’re doing it
A lot of the symptoms that we associate with old age, such as weakness and loss of balance, are actually symptoms of inactivity. Regular activity can lower your risk of heart disease, stroke, some cancers, depression and dementia. Moving more helps your thinking skills – like problem-solving, decision-making and remembering facts and words. Plus, being active can lessen aches and pains, help you stay steady on your feet and boost your mood.
The reasons to lead an active lifestyle are endless. Each of us will have a unique reason for wanting to improve our activity levels but, whatever the reason, we need to keep it at the forefront of our mind to ensure we continue to pursue the challenges that we’ve set ourselves. Write your motivation on a postcard and have it by your bed as a clear reminder every morning when you wake up.
By taking a proactive approach to our health, we can ensure we have the time of our later life.
All that’s left for me to say is to enjoy your summer of sport – both watching and taking part!
At Wallacea Living we work with our homeowners to fix goals and create a workable strategy to attain them. Our Wellbeing Team will work alongside our fitness instructors to ensure we’re offering the best advice for a healthy and independent lifestyle. Having an on-site gym, swimming pool and regular exercise classes, as well as being close to some of London’s most beautiful parks, means homeowners have the perfect opportunity to incorporate exercise into their daily routine and take a proactive approach to their health. Read more about how wellbeing is at the heart of Wallacea Living here.
