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- Agefit - do you have to get weaker as you get older ?
Agefit - do you have to get weaker as you get older ?
6 basic rules for good health
Inform - You get weaker as you get older - but does it have to be so?
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Maybe not, but you don't fancy the frenzied workouts at your local leisure center
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Guess what! Your local leisure centre has changed. Have you checked it out recently as chances are it caters for you? Retirees are some of their best attenders. Getting weaker as we age does not have to be the case - you can buck the trend
6 basic rules for good health
The decline of muscle mass with advancing age is called sarcopenia. Research suggests that from age 50 years muscle mass declines by 0.7% in females and 1% in males year on year with strength declining by 4% a year in men and 3% a year in women once we reach 75. The consequences of becoming weaker year on year is no joke. As we age we can find struggles with daily activities, loss of independence and increased risk of falls.
Older people tend to move less and this is the key driver for sarcopenia. There are other mechanisms happening too:
A reduced ability to turn protein into energy
Reduction in some hormones such as growth hormone and testosterone
Reduced nerve cells sending signals to the brain to start movement
Reduced calorie intake to sustain muscle mass
It all sounds very gloomy but there are lots that we can do to influence it. Let’s make an action plan
Strength or resistance training increases muscle strength, aids the neuromuscular system and assists the ability to convert protein to energy
Increasing our step count fights hormone resistance
So what are you waiting for?
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We get it, you don't know where to begin!
What exercise to choose?
How many repetitions?
Can I exercise with my diabetes, heart disease or other chronic conditions?
Who will keep me motivated?
How to track my progress?
I am scared in case I fall or get injured.
Don't worry, here at Age Fit, we have you covered. We have years of experience as health professionals, teaching exercises safely and effectively. This newsletter and complementary links if you wish to use them will get those muscles moving in no time.
Educate- Exercises of the Week
We have a theme for each day focusing on balance, strength, flexibility and co-ordination. Click the button to do the exercises together. The exercises take as long as it takes for your kettle to boil. Do them each time you make yourself a cuppa
Flexible Fridays - let’s get going!
10 repetitions - hold on to the chair if unsteady
we can all make improvements
Find the flexible Friday workout on age it daily on instagram
Motivate - Older adults fitness feats!
105-year-old Rambai smashes the 100m record - nicknamed "Granny Bolt" she only took up running at age 104!
Meet Mrs Chrimes from Scotland who retired from the shot-put only to take it up again in her 70s and won 3 gold medals in the World Masters Championships
Celebrate - Walking Netball
Netball has been enjoyed by most women from their schooldays but many don't realize the sport is thriving for all age groups. Walking netball is a slower version of the game but great for socializing, fitness, balance and co ordination. If you are looking to make new friends and stay fit and strong then this could be just the activity. We are certain you will find a walking netball group near you.
Are you active and would like to feature here? We would love to hear from you! Get in touch, preferably with a picture so we can celebrate and promote you living your best life.
Aging is not lost youth but a new stage of opportunity and strength
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