Active Aging - 5 simple tips to stay mobile

As we get older staying mobile and active can get harder. So while we can’t stop aging, we can try to find ways to stay active and find freedom in our movement. Things to think about include our balance, muscles, strength and bones. Regular activity such as walking, gardening or low impact exercise such as swimming, Tai Chi or Pilates are a great way to stay active and support your balance, strength and bone health.

1.      Try not to spend too much time sitting. You can incorporate balance, strength and bone health exercises into your everyday.

2.      When you make your morning cup of tea or coffee try balancing on one leg while the kettle boils. Make sure you are close to the counter top so you can hold on if you feel wobbly. We don’t want any falls.

3.      Practise heel raises and toes raises. Make sure you do this holding onto the back of a chair or with one hand on a wall until you are stronger. Just roll onto your toes and back down and then roll onto your heels and back down. You should feel the backs of your legs working and your glutes (bottom). Both are essential for balance. Hold each lift for 3-5 seconds and repeat 10 times.

4.      Practise heel to toe walking. If you feel too unbalanced, start with a slightly wider stride and then shorten it as you start to feel more confident. Remember to try and look straight ahead of you and not at your feet.

5.      Sit to stand from a sturdy chair. Sit tall near the front of a chair, lean slightly forward and come to standing. Make sure you can feel the chair to sit down again and practise slowly lowering yourself into the chair. Repeat about 8-10 times. As you get stronger and feel well balanced you could try holding some small weights in your hands – if you don’t have small weights a couple of cans of beans will work nicely too.

Remember, there is no need to rush. Take your time and enjoy the movement. And if you would like to join a Pilates session that focuses on active aging join our Studio session on Wednesday at 12.45.

IMAGE CREDIT: JackF