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Fitness

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Throughout our life, no matter how old we are, it is important for us to stay as fit as possible. The recommended amount of time to spend on physical activity per week is 2.5hours. The exercise plan we choose is dependent on the individual, the level of fitness, age and any predisposing factors. Physical activity can reduce the risk of a chronic condition for example, heart failure, stroke, type 2 diabetes, dementia and early death. Physical activity should be enjoyable and fun. Gyms may not be suitable for everyone. If you chose a physical activity that you enjoy, you are more likely to stick with it.

 

 

Research at the Mayo Clinic in the USA presented in 2009 found that engaging in a hobby could reduce the risk of developing memory problems by 40 per cent. At an older age, the same activities reduced the risk by between 30 and 50 per cent.  
The following articles cover fitness and hobbies that you can do either on your own or with others.

Give your brain a work out  

Exercise to bring down your blood pressure

Work out while walking 

Improve your health with a hobby

Joint action 

Breathe easy exercise

Get out and boost your circulation

How to really love your heart

The following exercises/activities could be of interest to you and be suitable for your individual fitness needs. For more in-depth information please visit this information in our Live well – health and fitness  section

A Selection of Fitness Activities

Physical activity guidelines for the older adult
This topic looks into the need for both aerobic and muscle strengthening activities, which are important for staying healthy or improving your health. There is also a fact sheet that you can download on physical activity guidelines for older adults.

Strength exercises for older people
This topic looks into an exercise programme that can be carried out at home. It is designed to improve your health and mobility. You can also download the exercise routine.

Flexibility exercises for older people
This topic looks into an exercise programme that can be carried out at home. It is designed to help mobility and prevent falls. You can also download the exercise routine.

Sitting exercises for older people
This topic looks into an exercise programme that can be carried out at home. It is designed to help mobility and prevent falls. You can also download the exercise routine.

Nordic walking
This topic looks into a full body exercise. This is a good exercise for those who love the outside, which is easy on the joints. It is designed for all ages and fitness levels. The specially designed walking poles needed for this exercise regime take the weight off the knees and lower body joints. This exercise is no harder on your joints than walking.

The importance of exercise as you get older
This topic explains how exercise can help you stay healthy, be energetic and independent as you get older. It mentions the supportive evidence backing up the importance of exercise in older life, giving tips and guidance.

Exercise and bone strength
This topic looks into some changes you can make to your lifestyle helping you lower your risk of developing osteoporosis. Those changes include dietary advice as well as activity recommendations – you can also see our nutritional site giving examples of certain food sources to help you reduce the risk of osteoporosis

Gym-free exercises
This topic covers inexpensive and simple ways to improve your fitness without the need to go to the gym. This includes, walking, running, dancing, swimming and cycling. You will also see what the recommended level of activity is for older adults aged 65+

I learned to swim at 75
This is a positive individual story of achievement.  This shows no matter how old we are, we still can learn and achieve new goals.

Rambling
An example of a group activity that you might be interested in is rambling. If this appeals to you and you would like to find details of walking routes in the UK, visit the Ramblers website.

Useful Links

The following link also gives support and ideas to help you remain fit and healthy, whilst ageing well. It looks into national and regional areas, encouraging fitness and social activities enabling people to improve their fitness, meet new friends, gain new skills and have fun.

http://www.ageuk.org.uk/health-wellbeing/fit-as-a-fiddle/

 

If you have found this useful or you have any suggestions please let us know in the comments box below.

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