Training

Exercise During Retirement - Fitness For The Elderly

Retirement can enrich your life with opportunities to see more of your family, travel, pursue hobbies such as fishing, painting and gardening. SportsShoes recommends that older people also include exercise in their daily routine once retired. It helps keeps you supple, oxygenated, improves your blood pressure and encourages your bones and muscles to stay strong.

ㅤ

Here are our top ten tips on fitness for the older generation:

1. Walking every day for at least 20mins. Wear whatever shoes feel comfortable, a pair of light, supportive trainers will do. Perhaps choose a half-size bigger than your usual size as your feet expand during exercise.
2. Your pelvic floor is very important whatever your age or gender – it is a diamond-shaped muscle that joins your pubis to the sacrum. Contract your transversus (tummy muscles) and think of bringing in that diamond shape muscle to the middle of your tummy - this is a pelvic floor lift. There are two exercises:
   undefinedundefined
3. Lie on your back in bed with your legs up in the air and “cycle” 100x
4. Hold on to a table or kitchen counter and try to lift your knee up to your chest. Alternate legs 15-20 times
5. Swim. The length of time depends on your posture, age and agility. Doing combination of strokes is best, with a minimum of 20mins, working up to 1 hour.
6. Cycle. Depending on your agility try a minimum of 15 minutes.
7. Depending on your age and mobility stand and sit back on a chair/sofa between 6-10 times a day, hold on to something for support if you need to.
8. Create mobility in your spine by rolling your body down, head first, towards the floor from standing and then slowly roll yourself back up.
9. Using lightweight hand weights (if you don’t have any then use bake beans or water bottles), do bicep curls.
10. If you have time try to attend some Tai Chi or Qigon classes. They are fantastic for mobility and increasing energy levels.

ㅤ

As people grow older, they tend to become more and more sedentary, it is important to try and increase movement and raise your heart rate. Don't forget to drink water!

ㅤ

Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.