Why you should exercise MORE as you age, NOT less

Where do we start? Why should YOU include exercise into your daily life?

The benefits of moving your body everyday is extensive. We all know it increases well being and its “healthy” and “good for you”…….but in what way is it really? There are plenty of studies. Let's go to a small list of what some have shown.

National Cancer Institute finds exercise, anytime and level , can extend your life by up to 4.5 years. Even low intensity exercises got a life extension, although those moderate to high intensity and frequency gained the longest time.

Exercise lowers mortality in this study. It lessens mobility problems and stops tendon breakdown in older adults. It also lowers or prevents joint problems in later life.

This study found that exercise can protect against neural dysfunction, particularly the deterioration associated with aging.

HIIT and weight lifting increases mitochondria by up to 69% in older adults and in some cases actually reversing the aging of muscle mitochondria

"Sedentary aging can lead to a stiffening of the muscle in the heart's left ventricle, the chamber that pumps oxygen-rich blood back out to the body”

Exercise is very cardio protective and can even reverse damage in the heart cells, preventing future heart failure. This study showed this is particularly the case if started before the age of 65 and done 4-5 x a week for 30 mins

Now the thing with exercise is that it is a broad and vague term. Exercise is not just walking. To get the full health and longevity benefits of it you need to address the following several times a week:

• Strength

• Mobility

• Flexibility

No Excuses

“But it hurts my back/ knees/ hands/ (insert body part) if I try to do that .."

Oh yes! Absolutely, and who wants to move and lift things and stretch the way this young 40 something (cough, cough) woman is telling me I should.

Let's think to the things you do everyday that.

Everyday you sit down and stand up …..

thats a squat,

thats a squat with a fair bit of body weight.

If you squat like this with weak muscles and let the knees and back try to perform it for you, its going to hurt. Do it several times a day with poor form and it becomes a daily chronic painful issue.…. You carry shopping bags, your own bags daily, or at least you SHOULD be able to do that. Thats 3-8 kilos right there. You may lift luggage into overhead compartments, shopping into the car, jars onto high shelves and here we have an overhead press. Shoulder muscles that should be performing their duty and not the unsupported joint which will hurt. We drop things, we should be able to pick it up with out looking at it for a while deciding whether its worth it. We want to be able to bend down and pick up kids and grandkids. Many play golf or other sports, even walking, gardening and would like to be able to do this pain free….a fair thing I think!

Most of these movements we are going to perform everyday regardless of our fitness status, so why not do some strength and mobility work and be able to breeze through those movements and not let them restrict you and take your brain power that can now be used for other more interesting things.

The thing is, most aches, pains and injuries are the result of poor posture and poor movement patterns. Add years and years of moving and lifting and carrying this way and you have chronic patterns that aren’t serving you in anyway. What is fantastic about our bodies is that it wants to be healthy and strong. Start correcting posture and rebuilding poor movement patterns and the body will almost immediately give you positive feedback with a flood of wellbeing and less pain. You sleep better, move easier and suddenly you find you have the brain space to want to do more things in life and the energy to do them. It really only takes a little bit of time out of everyday. 30 mins everyday is not a big amount of time when the payoff is so profound.

Things you can do right now

Try to do:

• Grab a broomstick and use it to circle the head and open your posture up every morning (broom stick video)

• 30 mins of exercise everyday

• 10, 000 steps a day

• Include big movements for your legs like squatting and step ups, for improved brain cognition, all over strength and weight control

• Try a group session for the social benefit (study showing greater benefits in older adults when working out in a group)

The beauty of exercise is that it is cost free. Out you go and walk, deeply breathe in that fresh air and take a look up, see that beautiful blue sky and tree tops. Or at least I hope thats what you can see :-). In my suburb there are still trees and birds. Walk around the city, again glancing up and notice the details on the top of these buildings. This reminds me when I’m in the middle of Adelaide, Melbourne or Sydney…..Above the trendy new facades there is still the imprint of the old buildings originally built. Fascinating to see….just look down occasionally and mind the cracks!

Having a good look at the blue sky does many things, Its great for the posture and perfect to set the circadian rhythm of your body. Certain neural processes happen when we look at the sky, particularly first thing in the morning. As long as there is nothing in the way of your gaze and the sky, such as glasses and windows, the body sets up a certain sun protection for your skin and also activates melatonin production for that night. Producing melatonin is essential for sleep, glucose control and brain health.

More free things.

As you are walking, sit and stand at every bench you find, 10 times.

Set yourself a daily routine. Move while the coffee is boiling, stretch while you brush your teeth. Set yourself a squatting goal of 100 for the day and bit by bit knock it off, grab a friend and walk to and from a coffee shop.

*bonus - a 20 min walk after eating while increase your insulin sensitivity and therefore blood glucose control. Increase that = fat burning, also the glucose control has a cascading series of benefits to reduce obesity, activate our immune system, increase brain health

These are examples of things you can do when you do not have a routine and are nervous about beginning one. Just start, just do. The only exercise that works is the one you do, not the one you think about. Get a coach/trainer (let me help you. We can set a day to day routine for you.) Coaches are great. You can use us for workout sessions or if you are shy or strapped for cash, just ask for a routine that you can do on your own. Have a look at my youtube channel or website for some short easy ideas to mobilise the body.

All the very best,

Vash :-)