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We have teamed up with a local company called Elder Life Fitness – We are going to be doing a promotional stall at the local festival Carfest on August Bank Holiday Weekend – Organised by National DJ and TV presenter Chris Evans. Elder Life Fitness will be working in partnership with us. 

Elder Life Fitness aim

 “Our aim is to help people stay active in retirement & later life. At Elder Life Fitness; we provide exercise for older adults over the age of 60 and beyond. Retirement should be a time to reap the rewards of all you’ve achieved in life. It’s a time to have freedom and independence of seeing friends and family, a time to do the things that you never got round to doing. It’s the time to be fit and healthy so you can achieve all these things and more. At Elder Life Fitness, we are able to offer our clients a bespoke and personalised service. This enables us to help people maintain their independence, making life more enjoyable and everyday tasks easier. We specialise in exercise for the over 60’s and above. Knowing what works best for our clients, we have improved people’s lives’ well into the 90s and beyond. We are based in Winchester and provide a premium service that can come to you, whether you live at home or in a retirement village, retirement home, supported housing, independent living, sheltered housing or a residential care home”.

Focusing on 1 to 1 and group sessions, we’re able to address all areas that will improve general health, fitness and mental wellbeing. 

It’s never too late to start living a fitter and healthier life. 

You can find out more by visiting their website https://www.elderlifefitness.co.uk/ calling them on 07769 892 833 or 07791 155 901 or by email – info@elderlifefitness.co.uk 

When you get older its very easy to think that your reduced mobility prevents you from doing exercise, however this really isn’t the case. 

Exercise doesn’t have to be a run around your local park or cycling for miles or even swimming the English Channel. 

It’s about doing something active every day, even if it is just light activity.  

Older adults should aim to do some type of physical activity every day. It can help to improve your health and reduce the risk of heart disease and having a stroke. 

It’s always advised to speak to your GP first if you haven’t exercised for some time, or you have any medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness level. 

In this blog, we cover exercises which could help build yourself up from the level you are currently at, or if you are not active at all, start with light activities. 

Light activity is moving rather than sitting or lying down. This could include:

  • Making a cup of tea 
  • Moving around your home 
  • Walking at a slow pace 
  • Cleaning or dusting
  • Vacuuming 
  • Making the bed 
  • Standing up  

There are many ways you can strengthen muscles.  

You could try sitting exercises that can be done at home and will improve your mobility and help towards preventing falls. 

Seated exercises are gentle and easy – You should be able to sit with your feet flat on the floor and knees bent at right angles. Avoid chairs with arms, as they will restrict your movement.  

Wear loose, comfortable clothing and keep some water handy. 

Build up gradually and aim to do a little more over time. 

Chest Stretch  

This stretch is really beneficial for posture 

  • Sit upright and away from the back of the chair. Pull your shoulders back and down. Extend your arms out to the side. 
  • Gently push your chest forward and up, do this until you feel a stretch right across your chest. 

Hold it there for 5-10 seconds and repeat 5 times. 

Sit to stand exercises are great to improve your muscles. 

  • Sit on the edge of the chair, feet hip width apart. Lean slightly forward 
  • Stand up slowly using your legs, not arms. Keep looking forward and do not look down. 
  • Stand upright and then slowly sit down, using your hands or arms just to guide you if possible. 

Do this 5 times to begin with – do it slowly as this has a better effect on your muscles. 

Mini- Squats 

  • Rest your hands on the back of the chair to keep yourself stable. Stand with your feet hip-width apart. 
  • Slowly bend your knees as far as is comfortable – keep your knees facing forwards. The aim is to try and get your knees over your big toe. Keep your back straight at all times – this will prevent you straining your back. 
  • Gently come back up to your standing position – clench your buttocks together as you come back up. 

Repeat this sequence 5 times  

Hip Marching  

To help strengthen hips and thighs and improve flexibility this is a great exercise to do. 

  • Sit upright and do not lean on the back of the chair. Hold on to the sides of the chair. 
  • Lift your left leg with you knee bent as far as is comfortable. Place your foot down with control. 
  • Repeat with the other leg. 

Alternate leg and do 5 times on each leg. 

Ankle Stretches 

This stretch will improve ankle flexibility and lower the risk of developing a blood clot. 

  • Sit upright, hold on to the side of the chair and straighten your left leg with your foot off the floor. 
  • With your leg straight and raised, point your toes away from you. 
  • Point your toes back towards you.  

Do 2 sets of 5 stretches with each foot. 

It is believed that sitting down all day can be a risk to your health, it slows down your metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and breaks down body fat. 

For older people to reduce their time sitting down they should 

  • Avoid long periods sat in front of a TV or stand up and move around during the TV adverts. 
  • Stand or walk around whilst on the phone 
  • Use the stairs as much as possible 
  • If you have grandchildren actively play with them. 

 Any movement is better than no movement – Move it or lose it!