5 Healthy Training Habits for Over 55
Hello! It has been so nice being back in the clinic and seeing a lot of clients readying themselves for the next step in their specific recovery. This is especially true for my personal favourite type of client – the over 55! Not only do they bring plenty of wit, charm and personal stories, but they are also generally pragmatic and resourceful.
This golden oldie topic includes some tips and tricks to stay healthy long into life. With Australia’s aging population, this is critical in taking back your health! Historically speaking, we lose muscle strength and elasticity as we age. This is the normal ageing process. By following these 5 steps, you will be on your way to your hobby or trip with confidence, knowing that the hard work has been done.
How to Get Started at Over 55
Start somewhere! I know it’s cold and dark in Canberra currently, but the hint of spring is in the air. The work you put in now will pay dividends down the track. Here at Sport & Spinal Physiotherapy, we have a plethora of overuse injuries in September and October. A common story heard in the clinic is that a client was somewhat lazy during winter, then come September, they’ve walked too far, too fast or both. This can lead to a problematic injury. It is best to talk to one of our Physiotherapists about an appropriate strength training plan before this happens.
The over 55 cohort are also prone to some form of (healthy) arthritic changes. Thinking about the time of day can be important in your starting point. After 9am, the body has been moving around for a while. As well as this, the sun is up and can, therefore, be an optimal time to get moving.
Consider Incidental Activities for Over 55
Simple things throughout the day such as taking the stairs instead of the lift, playing golf without a cart or some incidental squats or calf raises throughout the day can add to the overall picture of good habits. The last point of some incidental exercise can be great for managing for your breathing. Furthermore, building up some blood flow around the body as well as to loosen up some stiff joints regularly. I have previously written about this excellent part of your day here: The (5) Easiest Ways to Increase Your Incidental Exercise – Sport & Spinal Physiotherapy (sportandspinalphysio.com.au)
Strength Training Over 55
Be it at home, in the gym or in a Pilates class, strength training is absolutely critical. The guidelines for strength training for older Australian’s include: x2 sessions per week focusing on upper and lower limb as well as lower back/core exercises. Primarily, for functional strength, aim for 2x sets of x15 repetitions. This is focusing more on the endurance of the muscles to withstand everyday loads for longer periods of time. If you’re performing your strength exercises at home, ensure plenty of rest in between sets. Try and complete them close to a bench or wall in case you need to hold onto something quickly to catch yourself.
Lifting up grandchildren is also a good form of progressive overload. Naturally the little ones increase in weight every time you see them. With a good lifting technique coupled with the time spent training up your muscles and joints, you will hopefully be comfortable and confident performing this lovely task.
Pacing Activities for Over 55
Whether you are a keen gym goer, garden aficionado or lazy around the house in winter, pacing is crucial. What this means is that you shouldn’t go from A to Z in 24 hours. An example of this is if your normal walk is 1km and you want to increase your aerobic fitness, then start slowly. Following this, 1.1km would be appropriate. Then build on from there. Similarly, in the gym, if your seated row is 20kg, incrementally increasing this over time by 1-2kg is a safe bet to ensure you still progress your strength appropriately without the increased risk of an injury. As always, form is a key component to this.
Balance is Crucial for Over 55
Balance is an incredible thing to master as we age. In order to walk outdoors on uneven or undulating ground or to balance groceries or shopping within our household chores, having two sturdy feet is crucial! Balance can be practiced in a myriad of ways. A starting point can be leaning side to side to get the feedback into your ankle/knee/hip joints. Balancing on one-leg and comparing side-to-side can show a great variance! Once you get your skills and endurance up, practicing on an unstable surface is needed. An example of this is a rolled up towel or pillow to progressively overload the foot muscles. Playing around (obviously safety first!) by closing your eyes on two feet, then one foot – is a great way to bring in other sensors to assist your balance.
How a 10-Second Balance Test May Help Older Adults Predict Longevity (health.com)
Other Services at Sport & Spinal Physiotherapy
Lastly, rounding out the entire picture for your health, we have on-site Podiatrists. The great team at Local Podiatry look after all of your footwear needs – Team – Local Podiatry
Our resident Exercise Physiologists Luca and Zoe have you covered when taking that next step in your hydrotherapy (think exercise in warm water), stretching and strengthening plan. Our gun massage team comprising of Tiffany, Erhan and David will integrate aspects of your rehab you didn’t know you need! As well as our stunning Physiotherapists, we have you covered in your healthy aging process.
Enjoy the good life!
