As we age, our bodies naturally undergo changes that lead to a decline in strength, mobility, and flexibility. However, a physiotherapist has revealed four simple strategies to help maintain strength and independence as we grow older, especially for those embarking on a fitness journey in midlife.
Fikri Fikriev from Physiotherapy Matters highlighted that joint stiffness and muscle weakness are common aging issues. Muscle mass typically starts diminishing in our 30s to 40s and accelerates between the ages of 65 to 80, with potential muscle loss of up to 8% per decade. This decline can impact mobility and energy levels, underscoring the importance of a well-rounded exercise routine to preserve strength and flexibility.
To combat these effects, Fikri recommended incorporating four basic exercises into your weekly regimen, emphasizing consistency as crucial. Additionally, partnering with Orchard Manor care home, in association with Danforth Care Homes, the expert suggested simple daily habits like increasing protein intake and opting for comfortable footwear to support overall body maintenance.
One of the recommended exercises involves performing bridge exercises by lying on your back, bending your knees, and lifting your hips off the ground. Variations can be added based on individual fitness levels, such as using weights or doing single-leg bridges. Fikri noted that these exercises can alleviate back pain and enhance core, hip, hamstring, and glute strength, particularly beneficial for improving bladder control in women facing issues post-pregnancy or due to aging.
For individuals struggling with traditional push-ups, a modified version against a wall was suggested as a starting point, gradually progressing to advanced variations. Push-up exercises were touted as effective for enhancing posture, upper body strength, heart health, weight management, and reducing blood pressure and cholesterol levels.
Transitioning from sitting to standing movements, like squats and lunges, was recommended to improve functional strength essential for daily activities and maintaining independence. Calf raises were also advocated for enhancing balance, ankle stability, lower limb circulation, and Achilles tendon resilience, which can lower the risk of walking and running-related injuries.
Fikri emphasized the importance of seeking advice from healthcare professionals or trainers, especially for individuals with chronic conditions, limited mobility, injuries, or uncertainty about adjusting their exercise routines.