Hold The physical activity after 60 years It is important to maintain autonomy and quality of life. However, small everyday habits can affect the mobility of older people, warns Lucy MacDonaldPhysiotherapist Restart Physio. Your recommendations, shared in The Independent, They point out the most common mistakes and offer practical solutions for those who want active aging.
Even though mobility naturally declines over time, everyday decisions can change that fate. Macdonald emphasizes that everyone The type of exercise—from stretching to strength training—offers benefits at every ageas long as it gradually adapts to each person.
Start suddenly A workout routine without proper preparation increases the likelihood of injury and discomfort. “Suddenly increased activity levels or doing something the body hasn’t done in a long time is a major cause of injury and pain,” he warned. McDonald. To prevent damage, he recommends proceeding gradually and dividing up demanding tasks. B. Gardening or playing with the grandchildren, and supplement this with previous training.
Loss of muscle mass is one of the most common problems among older people. “You don’t have to spend a lot of time“Two half-hour sessions per week with all major muscle groups is enough,” he explained. McDonald. To minimize risks, it is important to start with light exercise and increase the intensity under professional supervision.
Physical activity can be maintained or even improved even after age 70. “As they retire, many people have more time to take care of their bodies and minds, which translates into better health,” he recalls. McDonald. Incorporating new healthy activities into everyday life means a chance to feel good after the work phase.
Poor sleep, poor diet or sporadic exercise have a cumulative effect over the years. “Although time pressure decreases with age, the body takes longer to recover and it is no longer possible to maintain bad habits such as poor diet, little rest or sporadic exercise without consequences,” he emphasized. McDonald. Incorporating healthy routines is essential for maintaining physical and mental health.
“It’s never too late to start a new activity or form of exercise,” he said. McDonald In The Independent. Choosing attractive physical activities and doing them in a group increases motivation and endurance and are crucial factors for maintaining exercise over a longer period of time.
A deterioration in balance is not inevitable. “If you work on balance, you get results; if you don’t, things get worse,” he said. McDonald. Targeted exercises can help, such as standing on one leg near a surface reduce the risk of falls and maintain independence.
Prevention and regularity are essential for maintaining independence in old age. Getting a few minutes of physical activity a day helps maintain mobility and reduce the risk of falls, a leading cause of complications as we age.
According to experts from Harvard Health Publishing, regular activity tailored to individual abilities It promotes autonomy, reduces the likelihood of chronic diseases and improves overall well-being.
Those in turn World Health Organization recommends personalizing routines and professional support as essential strategies to optimize results and minimize risks. Prevention, perseverance and professional support They are essential pillars to ensure active and healthy aging.
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