The Actual Rate of Decline is faster than the Best Possible Rate of Decline, that is the rate of decline due solely to the ageing process and the difference between the two is the Fitness Gap. Both the point at which physical decline starts, and the rate at which it proceeds is for the first few decades determined by loss of fitness, and loss of fitness is determined by social factors, namely by the decisions people make about their life and the pressures which influence them decreases
Poor posture can cause many problems but can be improved. With bad posture breathing becomes more difficult and the amount of air inhaled is less. So for this reason it’s important to maintain strength and mobility of the chest and back as we get older. For seated exercising always chose a firm upright chair (preferablyContinue reading “Exercise – Upper body, shoulders and back”
Walking is wonderful but it will not improve all four aspects of fitness which all begin with the letter S:
We monitor the evidence base for the benefits and harms of walking and funded two comprehensive reviews which are reproduced below. In 2012 William Buckland, the Director of the National Campaign for Walking produced a report for Public Health England and the Ramblers which reinforced the strength of the evidence base – the evidence is very strong that the benefits are considerable and the risks negligible
You’re never too old to improve bone and muscle strength, even if you actually suffer from osteoporosis. Before-and-after research with very elderly people has demonstrated the benefit of bone-loading exercise and also shown how mobility and muscle power enhance even simple activities like getting up from a chair, lifting parcels or going up stairs. Of course these benefits also reduce the risk of falling and suffering a fracture. Should you have the bad luck to fall, you’re less likely to suffer serious consequences.
My Bone Boosters programme consists of a set of easy movements designed specifically to strengthen and preserve bone thickness. They are exercises you can do in your everyday life, around your home or workplace or in the garden. You need no more than 20-30 minutes a day, for three days a week, though we do ask that you build up to this slowly to avoid possible injury or over-tiring.
Most of us from time to time will have experienced a bloated tummy and know the uncomfortable feeling that accompanies water retention. This is when excess fluids build up in your circulatory system or within tissues and cavities. Called oedema, water retention can cause your hands, feet, ankles and legs to swell but more seriouslyContinue reading “Is water retention a problem?”
That great US Statesman Claude Pepper once said, “Life is like riding a bicycle. You don’t fall off unless you plan to stop pedaling.” Well, I don’t plan to stop pedaling any time soon and last week something rather exciting happened to me. As a mature woman I took possession of a new bike…possibly onlyContinue reading “don’t plan to stop pedaling any time soon”
Dear Diana I am in my 60’s and trying hard to maintain my physical fitness. However, I’m a bit overweight and not as supple as I’d like to be. My problem is getting up after doing my floor exercises. Have you any tips to make it easier? Janet Evans …Bournemouth Oh Janet, you are notContinue reading “How to safely get up from the floor”
Before you begin any exercise programme check with your doctor if you suffer from heart disease, high blood pressure, joint problems, back problems, obesity, a serious illness, or are convalescing The following exercises concentrate on strengthening and maintaining suppleness in the shoulders, arms and wrists to be able to perform everyday upper body activities suchContinue reading “Exercise your arms, chest and wrists”