Movement and Exercise
The Impact of Aging
Between the ages of 50 and 70, it's natural to experience a decline of about 30% in muscle strength. Additionally, as we age, our balance reaction times slow down, making it challenging to maintain stability, especially during rapid movements. Physical inactivity can also lead to weaker bones.
The Power of Exercises
There is strong evidence that strength and balance exercise programs are highly effective in preventing falls, regardless of age. Specifically designed exercise classes for older individuals prove to be particularly beneficial. These classes focus on enhancing balance and strength, making everyday tasks like getting in and out of chairs, boarding buses, or navigating the floor easier and safer.
Gradual Progression for Optimal Benefits
If you're new to exercise, start slowly and progressively increase your activity level. Aim for:
- Physical activity on most days, adding up to 150 minutes of moderate-intensity exercise each week (e.g., walking, swimming, cycling).
- Strengthening exercises 2-3 times per week (e.g., gym workouts, carrying heavy bags, yoga).
- Challenging balance activities 2-3 times per week (e.g., tai chi, bowls, dancing).
Even small steps count, such as breaking up long periods of sitting with short walks around the house or performing exercises while seated. However, please note that chair-based exercises, while beneficial for many aspects of health, do not effectively prevent falls. Exercises must challenge your balance to be effective.
Stay Active, Stay Strong
If you're already reasonably active, continue to prioritise your strength, balance, and bone health. Activities like Tai chi and dancing are excellent choices to support your muscles, bones, and balance.
If you're unsure about which activities are best for you or need personalised guidance, consider consulting a physiotherapist or a qualified exercise professional. They can provide tailored advice to help you make the most of your physical activity routine.
Getting Started
Remember that physical activity encompasses any movement that slightly increases your heart rate and breathing. While exercising is safe and beneficial for most people, it's essential to listen to your body. If you experience chest pain or feel faint during exercise, stop immediately and consult your doctor.
To learn more about movement and exercise, visit our exercise section or explore the other resources:
Steady On Your Feet: Strength and Balance Exercises
NHS UK: Physical Activity Guidelines for Older Adults
Exercise and Activities in your area
communities.ham@northyorks.gov.uk
Telephone 0300 131 2131
To book a class call Northallerton Leisure Centre on 01609 777070