More advice for still-active older people - weights and stretching

Posted by Dave Walker

Just try and tell this guy he is unfit.

Peta Bee The Times Oct 12th writes that lifting lighter weights less often is the answer. Many of us oldies have been doing this for a while already. We are not looking for amazing muscle definition are we? Record-breaking? I don't think so. The article recommends a tough regime nevertheless. 3-5kg dumbbells for a biceps curl. 15-25 reps in 2-3 sets. Then increase. This is a stride above what I do, but as said previously, do something and do it regular.
  What about stretching? Peta Bee again Oct 19th. We lose elastic tissue in our support structures as we age. Ligaments and tendons get much less flexible from 40 onward. Reduced physical activity will make this worse. Consequences include poor posture and reduced movement. Maybe some restricted breathing.
  So what to do? As usual do it regularly. Pilates and related disciplines, maybe massage. Weights, more water, dancing. You can try exercises at home.


Have you seen the latest on walking speed and ageing? Slow walking in mid life can be associated with accelerated deterioration in oldies' physical and mental conditions. So reports Ana Sandoiu in Medical News Today. This continues to a apply at any age, so best to keep up your walking speeds. 2.5 to 2.8 mph in the over 70s.
  What if we don't walk a lot? Get walking of course.

No comments:

Post a Comment