30 SENIOR LIFESTYLE 18 OCTOBER 2015 Homecare, Healthcare & Mobility Simple steps to a healthy life


Chartered physio- therapist and TV presenter Joy Ogude shares her expert tips


stop us from staying as active as possible. Physical activities have been proven time and time again to not only have long-term benefits for healthy people but to also improve the quality of life of those who are already affected by medical conditions or disabilities. Oſten, people might feel fragile,


O


believing that they’ll do more damage to themselves or that exercising is simply too difficult. However, it really doesn’t need to be as dreadful as most people think. Exercise can be enjoyable once you work out what you enjoy and know how best to incorporate it into your lifestyle. According to the NHS, adults


aged 65 and over are the most sedentary age group, due to prolonged periods of inactivity, with many spending 10 hours a day or more sitting or lying down. Tis, unfortunately, will inevitably lead to muscle weakness, joint stiffness and all the secondary complications that follow, such as weight gain, an increased risk of a fall, heart disease, osteoarthritis and osteoporosis (brittle bones), to name just a few. Tese conditions also come with their own co-morbidities that slowly creep up on you without you realising. In time, the simple


things you’ve always taken for granted, like being able to walk to the shops, getting on and off the bus, navigating the stairs and even standing up from the toilet seat will eventually seem like hard work. Little things like these are then likely to have an impact on your social life. You might


find yourself not wanting to socialise with friends because


ver time, it’s expected that our functional abilities will decrease, but this shouldn’t


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Group exercise classes can be a fun, sociable way to get in shape Image: Getty


you’re unsure if that restaurant will have steps, or you fear you might slow others down when walking round the shopping centre. For some people, this might eventually mean becoming isolated from friends, loved ones and the rest of society.


Try these: 1. Cardio/aerobics (dancing, running, swimming) to strengthen your heart and lungs and improve fitness


2. Flexibility training (yoga) to strengthen your core and keep you flexible to prevent injuries


3. Strength training (resistance or weights) to build muscle and tone up.


Te NHS recommends 150 minutes of moderate activity a week. At just over 20 minutes a day, this is easily achievable. You may decide to get this


amount of exercise done in five- or 10-minute chunks, or all at once — it’s all about what feels comfortable for you. I advise my patients that a


combination of all the above is always best. For resistance, you don’t need to get expensive or funky equipment. You could


just use your body weight, small bottles of water or items


from the kitchen. You can also buy dumbbells online or ask for resistance thera-bands from your local physiotherapist. Tese come in various colours, which signify their strengths. Any exercises you try must be


tailored to your own abilities and pre-approved by your doctor or physiotherapist.


Tere are many easy ways to start exercising. You could, for example: • Get off the bus one stop early • Walk briskly while listening to music or an audio book


• Attend an over-65s Zumba, yoga, Pilates, steps or keep-fit class


• Take the dog for a longer walk • Try out water aerobics


For people who might be that little bit older or who are unable to get outdoors, there are some great indoor exercises to try: • Walking up and down the stairs. If you live in a bungalow, you could buy a mobile single step (these come in various heights).


• Sitting in a chair, liſting both arms out sideways and touching them above your head, while keeping elbows straight.


• Sitting in your chair, marching on the spot. You could also do this standing while holding onto a surface such as a kitchen worktop.


Aim for 12 reps of each but if that’s too much, start with whatever you find comfortable and then build that up. Remember to start slowly and be kind to yourself as some days might be easier than others, and on certain days you may just not feel like it. Have you ever heard the saying, ‘Que sera sera’? (‘Whatever will be, will be’). Tat’s also true about our health. However, there are many little changes you can make to


Benefits of regular exercise According to various studies, regular exercise has been proven to improve the following: 1. Your mood and general sense of wellbeing


2. Your memory and general brain function


3. Self-esteem and sense of achievement


4. Strength and muscle tone


avoid unnecessary deterioration or manage your current symptoms. Tese will


essentially help


you to maintain your independence and improve your quality of life. For more expert


advice, check out nih.gov and nhs.uk/ livewell/fitness.


Find inspiration on Joy’s lifestyle and fitness blog at


joy-de-vivre.com


Exercise cuts the risk of: 1. Heart disease 2. High blood pressure 3. Type 2 diabetes 4. Obesity 5. Osteoarthritis 6. Osteoporosis 7. Joint pain (including back, hips and knees)


8. Falls leading to fractures. 9. Some forms of cancer (including breast and bowel)


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Don’t bend to osteoperosis London Osteoperosis Clinic Osteoporosis is a silent disease until a fracture occurs — a stoop is oſten the first sign of spinal fractures. Te London Osteoporosis Clinic is the first in the UK entirely dedicated to early and post-fracture diagnosis and screening and treatment to prevent osteoporosis-related fractures. londonosteoporosisclinic.com


Stay safe and independent Manage at Home Most people wish to live in their own home safely and independently for as long as possible. As you get older, tasks become more difficult, but they can be made easier with daily living aids. manageathome.co.uk


Find the right health specialist Doctify Get support when you need it most. Doctify helps you find the right health specialist, allowing you to browse health professionals in more than 40 specialities. Book an appointment with your preferred health specialist with the new online booking tool. doctify.co.uk


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