The older you get, the more you have to think about actively managing your health. By the time we get to 60, around 90% of us have at least one chronic health condition and over 70% have two. Once we reach 65 we are statistically ‘old aged’ (although this is starting to be rethought with increasing life expectancy). Anyway, most of us are not as flexible, agile and strong as we used to be.So here’s the thing, what is the current sexagenarian cohort going to do about it?
THE 150 MINUTE-A-WEEK THEORY
The NHS recommends that a 60-year old should aim to do 150 minutes of moderate intensity aerobic exercise every week. ‘Moderate intensity’ is defined as exercise where your breathing and heart-rate are noticeably increased. Walking is included, so if you have a dog 150 minutes might be quite doable – although you need to be honest with yourself about if you’re walking fast enough to raise your heart rate, most people don’t.
WHAT’S A GOOD BALANCE OF EXERCISE FOR SEXAGENARIANS?
Let’s be honest, walking is a bit one-dimensional. If you haven’t got a dog you probably haven’t got the motivation. Furthermore, other than the halcyon days of high summer the UK weather is often enough to deflate even the best intentions.
Anyway variety is the spice of life and, when it comes to exercise, it’s certainly the spice of health and wellbeing. Here’s what every sexagenarian should aim to be doing.
- Aerobic Activity: 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week.
- Moderate-intensity: Think brisk walking, where your breathing and heart rate are noticeably increased but you can still hold a conversation.
- Vigorous-intensity: Examples include jogging, running, or activities that make you breathe heavily and find it difficult to talk. You can split these into shorter sessions throughout the week.
- Strength Training: As we get older our muscle tone naturally diminishes. At 60 you should be including exercises that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least two days a week.
- Balance Exercises: Falling is one of the most common causes of hospitalisation amongst older people. It’s important to incorporate balance exercises or yoga at least 2-3 days a week to help prevent falls.
- Flexibility Exercises: Stretching exercises are also important to maintain flexibility and range of motion.
Smart sexagenarians join a gym like Bodywise
By far the easiest way to combine this cocktail of exercise requirements is to join a gym like Bodywise. In the first place it’s both a safe environment to develop an exercise practice you feel comfortable with, under the watchful eye of experienced trainers. Of course it’s also a much safer place to exercise than on the streets, the gym is air-conditioned and cool in summer, and warm in winter.
When it comes to working towards a fitter, toned, perhaps lighter body persistence and consistency is important. That’s why we ensure the Gym, Cardio Room and Fitness Studio are totally conducive to the efforts members put in to maintain and improve their health and wellbeing.
The importance of exercise, and group exercise, for mental health
Another important factor in exercise as we get older is the fact that it has a strong positive correlation with improving mental health. Physical activity of all types can improve mood, reduce symptoms of anxiety and depression, and enhance overall well-being. It can also help manage stress and improve sleep quality, which are crucial for mental health.
Equally as important, especially for those who may live alone, shared exercise with a class of similar-aged, like-minded, people is a great point of contact for conversation and making new friendships and acquaintances.
Exercise for all levels and all ages
Of course, Bodywise isn’t just for sexagenarians, it’s for people of all ages. That said we do make special provision for the older cohort and have members well into their seventies. We offer a range of classes from early morning Flex and Pilates in the Studio to Low Intensity Interval Training and Small Group Personal Training for strength and conditioning in the gym.
Warnham sexagenarians do it 5 times a week
If you want to get to 150 minutes-a-week of the sort of activity that will seriously start to build your levels of fitness in a demonstrative and measurable way, in a consistent fashion week-on-week, in a safe, comfortable, welcoming and friendly gym that specialises in programs for older people, why not come and see us and find out what we can do.
By Al Campbell, Bodywise Member.