1 week Ago By Ben Hurst
4. Expecting to continue with the bad habits of your youth "Neglecting the key fundamentals – sleep, exercise and diet – will quickly catch up on you and negatively impact your health. Despite the reduced time pressures of growing older, we cannot avoid the fact that our bodies take longer to recover and we therefore can't get away with bad habits like poor nutrition, reduced sleep and sporadic exercising," Macdonald warns.
Dr Federica Amati has emphasized it's 'never too late' for dietary changes to have a longevity-boosting effect. "A recent study focusing on 70 year olds discovered that upgrading from a standard diet to one rich in Mediterranean elements, such as oily fish, extra virgin olive oil, seeds, and vegetables, can remarkably extend one's lifespan by 6 years. " 5.
Being afraid of taking up something new "It's never too late to take up a new activity or form of exercise," Macdonald encourages. "There's so much on offer, the key is to find something you love with people you enjoy being around, that way you'll stick at it, which is the key to long-term health. A physiotherapist has warned about the habits people over 60 engage in that could be detrimental to their health.
Lucy Macdonald of RestartPhysio pointed out several ways individuals contribute to their own physical decline, emphasizing that it's unnecessary. As we age, maintaining our physical health becomes increasingly important, especially for those over 60. While it's natural to slow down as we get older, certain habits can have a negative effect on mobility and potentially cause long-term injuries.
Whether it's stretching, lifting weights, or walking 10,000 steps a day, any form of movement can help mitigate health issues and promote longevity. Lucy Macdonald, a physiotherapist from RestartPhysio, outlines six common mistakes often made by those over 60 and offers advice on how to avoid them. 1.
Overdoing it too quickly "This is the primary cause of injuries and pain I encounter," Macdonald discloses. "Rapid increases in activity levels, or participating in an activity that your body hasn't done for a while is a surefire way to get injured." Instead, she recommends gradually increasing activity levels.
"Break tasks like digging flower beds or painting the house into manageable parts, and do some training before joining the grandkids for a game of football," the physiotherapist suggests. 2. Assuming 'strength training isn't for me'.
"Strength training becomes increasingly important as we age to prevent muscle loss and build muscles that can help avoid injury," explains Macdonald. "It's never too late and it doesn't have to be overly time-consuming." Just two half-hour sessions a week using weights to work all the main muscle groups is enough.
Just make sure to start low and increase in small increments or, even better, do it under the supervision of a physiotherapist. " Health expert Dr Michael Mosley previously stated: "The benefits of weight training (also known in various forms as resistance training and strength training) go beyond simply toning the body and stronger muscles and bones – it helps maintain a healthy heart and immune system and can even improve brainpower and help you live longer." 3.
Believing your best days are behind you Don't limit yourself because of your age; it's just a number, advises Lucy: "I've met some of the fittest individuals in their 70s, and this was due to choosing a retirement lifestyle focused on taking care of the body and mind. In our 40s and 50s, many people have dependents to care for – both old and young – and careers at their peak, so the time available to dedicate to exercise, rest and good nutrition is limited. ""However, as we get older, we often have more time to engage in enjoyable activities that are good for the body and mind and lead to far better health.
" 6. Thinking decline in balance and increasing risk of falls is inevitable "This is not the case, if you work on your balance you'll see results, if you don't it will decline," Macdonald advises. "By doing a few minutes exercises a day you prevent falling, which is a major cause of morbidity and mortality in older people.
The physio recommends incorporating balance exercises into your everyday routine by adding them onto an already established habit. "Rapid increases in activity levels, or engaging in an activity that your body hasn't done for a while is a surefire way to get injured." For instance, while brushing your teeth, try standing on one leg at a time with your eyes shut and your hands ready to grab onto something for support if necessary," Macdonald suggests.
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