Try these simple moves to beat age-related aches and pains and cut your risk of getting ill.
Staying active as you age is the most important thing you can do for your health. Physical activity helps you fight back against chronic ‘age-related’ diseases such as diabetes, dementia, heart disease, stroke, arthritis and cancer.
It’s also great for your mental health helping to reduce stress, anxiety, depression and making you feel happier. Exercise experts offer advice and some simple exercises to keep you strong, healthy and happy…
Keep Strong to Prevent Sarcopenia
Resistance training is one of the best ways to reduce risk of injury and conditions such as arthritis and osteoporosis.
From our mid-30s we lose around 3-5% of our muscle mass each decade, known as sarcopenia. The old adage ‘use it or lose it’ is the motto here. Resistance training should be the priority over cardiovascular exercise.
Working out with a resistance band, hand weights or doing body-weight exercises at home is perfect. You need just 15-20 minutes two or three times a week.
Warm Up To Stay Safe
Warming up properly is crucial, but tailor it to the activity you are about to do. If you’re playing tennis or swimming, go through ‘range of movement’ exercises for your upper body. Running will require the same for the lower body.
It’s important to avoid ‘static’ stretching before exercise, too. Mobilise joints and muscles with dynamic warm-up exercises instead, which improve blood flow to the muscles and increase range of movement.
Try These and Keep Sarcopenia at Bay
1. Corkscrew Twists
2. Arm Swings
4. Leg Swings
5. Sit To Stand
6. Calf Raises
7. Upright Rows
8. Bicep Curls
Using a set of hand weights, stand upright holding the weights down by your sides and with your palms facing away from your body. Slowly bend your arms together, curling the weights up towards your chest, lower and repeat. Repeat this exercise 15-20 times.
9. Walk This Way
The safest and most simple way to get active is with brisk walking. It’s free, easy and effective. Walking briskly is the important bit most people don’t walk quickly enough. Aim to do at least 10 minutes of brisk walking each day to reap the health benefits.
Arthritis and Sarcopenia
Keeping muscles strong and the joints moving well can be a useful way to manage arthritis pain. It seems counter-intuitive, but ‘rest is not best’ when you have arthritis. Try to keep moving and stay active. You may not be able to do this without some discomfort, but that’s normal and you’re unlikely to make your joints worse. Try to work with your body and see what you can tolerate. Some gentle movement and strengthening exercises may prevent your arthritis from becoming worse. Search for ‘everyday exercises’, which you can do at home to help with joint pain.
How Exercise Cuts Your Risk of Diseases
Arthritis 83% less risk
Diabetes 50% less risk
Bowel and breast cancer -30-50% less risk
Heart disease and stroke 35% less risk
Dementia 30% less risk
E294 – Diabetes and Sarcopenia – www.diabetic.today