Physiotherapy

The 5 Tips to getting the most out of your Retirement Years!

When you retire, you will find you have much more time on your hands.  Good health begins with a good lifestyle, and below are 5 tips to improve your longevity and allow you to think, move and live well long after you stop working.

WALKING is a great activity that almost everyone can do.RetireesWalking2
It has many benefits including reducing the risk of heart disease and improving lung function. It also increases or maintains muscle strength and balance while also maintaining bone density.

It is accessible to everyone and it is important that you add walking to your daily routine for 20-30mins.  A new local walk worth trying is the loop around Narrabeen Lake which stretches for 8.5kms and has beautiful scenery!

STRETCHING is an excellent way to take the pressure off your body.  It reduces that feeling of stiffness by providing a greater amount of Thoracic Open Book stretchextensibility in your muscles.

Incorporating a simple stretching routine into your morning routine can be a great way to start the day.  The muscles to focus on include your hip flexors (front of your thigh), hamstrings (back of your thigh), gluteals (bottom muscles), neural stretches and rotating and distracting the spine.  For instruction on stretches and technique, links will be provided at the end of the blog.

LIGHT RESISTANCE TRAINING is a great tool for regulating blood pressure and increasing bone density while reducing your risk of falls.  It also increases muscular strength and endurance which allows you to complete daily tasks with greater ease.

Resistance female1training can be conducted through the use of resistance bands, body weight, free weights, machine weights, etc. and is recommended 2-3 times a week.

Choose a weight that you can lift 12-15 times without great difficulty and complete 2-3 sets of 4-5 different exercises concentrating on closed-chain (hand/foot stay still, body moves) exercises that work all major muscle groups (legs, chest, back, shoulders).

As we age, we also become more susceptible to injury so it is important to consult a trained professional to create a program that is appropriate for your age and fitness level.

A BALANCED DIET is vital to looking after our bodies regardless of age, but becomes more important as our body becomes less efficient.  Be sure to include a large variety of foods with emphasis on natural meats, fruit and vegetables to allow us to receive the necessary vitamins, minerals and fuelsfood for each day.

The newest research states that we should be increasing our daily intake of natural fats (found in grain-fed meat products and things like avocado and unsalted nuts) and reducing our overall intake of
processed carbohydrates (such as white rice, white bread and fruit juices).

Also be aware that you aren’t over-indulging in foods containing processed saturated fats, processed sugar, or a high salt content or by over-eating, because these can a gradual rise in cholesterol which can increase the likelihood of heart attack or stroke.

FIND A PASSION/HOBBY to give yourself the motivation to keep healthy and fit.  They provide you with the opportunity to be physically and mentally active on a consistent basis and as we all bikeoldknow if we don’t use it, we lose it!

Ensure that you choose something that is easily accessible and appropriate for your physical and mental capabilities, but still challenges and engages you.

Always make sure that safety is your first thought when exercising or trying something new.  Try to avoid extreme conditions (hot or cold) and choose an intensity that is within your limits.  If you are unsure about how to approach something, we recommended that you seek professional advice.

https://northernbeachesphysio.com/2014/03/20/morning-stretches/

https://northernbeachesphysio.com/2014/03/18/best-hamstring-stretching-technique/

Post by Mitchell Sandvoss (B. Physiotherapy)

Advertisements

One thought on “The 5 Tips to getting the most out of your Retirement Years!

  1. You actually make it appear really easy together with your presentation but I to find this topic to be actually one thing which I believe I might by no means understand. It sort of feels too complex and very extensive for me.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s