01 May Stay in the Game – Sport for Mature Age
Once you hit your forties & beyond, an active lifestyle is more important than ever. Regular exercise can help boost energy, and even reverse some of the symptoms of aging…
Exercise is good for your body—it’s also good for your mind, mood, and memory. The truth is that you can’t afford not to get moving – Exercise is the key to staying strong, energetic, and healthy as you get older.
In rowing, cycling, running and many other sports, the fastest growing rates of participation are in the over-40s category. There have never been so many older athletes participating in sport. Thanks to recent discoveries in sports science, masters athletes can remain highly competitive for years to come – if they know the right way to train… to recover… and to avoid injury.
Even if you’re not over 40, but looking to achieve new personal bests in your sport – exercise balanced with optimum recovery can help cheat the ageing process, boost fitness and allow our bodies to function at their best.
Just as we service our car to help keep it running reliably, maintaining a regular exercise programme as we age helps our bodies to function at their best. A regular fitness regime will not only help protect against chronic disease and injury, it can also improve our mood and mental alertness.
Unfortunately, whilst many of us know physical fitness activities should remain part of our lives as we age, some of us do not exercise on a regular basis.
Reaping the rewards of exercise doesn’t have to require strenuous workouts at the gym. It’s about adding more movement and activity to your life, even in small ways. Whether you are generally
healthy or are managing an illness—even if you’re housebound—there are many easy ways to get your body moving and improve your health. Regular exercise will boost energy and may help manage the symptoms of pain.
Incorporate exercise into your daily routine
The key element to ensuring health and fitness in the long term is to choose activities that you enjoy; this will make it much easier to incorporate into your everyday life. By Doing a wide variety of enjoyable activities you will not only enrich all aspects of your social and personal life they will also provide the important extra benefit of maintaining a strong and healthy body.
Some ideas which are easy in our beautiful South Coast Region:
- Walk on the beach
- Swim or surf the waves
- Go for a bushwalk
- Take the bike out for a spin
- Kick a ball around the park
- A game of touch with your mates
- Go for a walk at lunch time
- Organise that tennis match or round of golf
- Join a Pilates class
Of course some of us remain competitive in sport throughout our adult life – we need to remember that as we age our bodies will take a little longer to recover – The key is balance:
- warm up & down before vigorous exercise
- maintain good fluid intake
- try to incorporate a flexibility session in your training
- add a therapeutic massage to your schedule
- have low intensity recovery exercise days
- consider an anti-oxidant, multivitamin & mineral supplement
- obtain nutritional advice eg a high GI & protein diet may be required
Benefits of exercise as we age
So if you’re still not convinced and think that exercise will put too much strain on your body consider the following benefits of regular exercise and why we think lifelong exercise is an excellent habit for everyone to form:
- Exercise helps maintain or lose weight. As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a healthy weight, overall wellness improves.
- Increased Wellbeing — undertaking exercise decreases stress hormones (such as cortisol) and increases endorphins. Endorphins are the body’s natural feel-good chemicals, and when they are released through exercise, your mood is boosted naturally. So, exercise is a good way to increase your sense of personal wellbeing and confidence whilst alleviating feelings of stress anxiety and sadness.
- Better Sleep — people who exercise regularly tend to fall asleep more quickly, sleep more deeply and wake less often during the night. If you do have problem sleeping, it is best to exercise earlier in the day.
- Physical Fitness and Health — exercise improves and maintains physical fitness. It also lowers the risk of a range of conditions including heart diseases, high blood pressure, obesity, osteoporosis and diabetes (to name but a few).
- Social Interaction — exercise is a great way to meet people and have fun! From joining a team to attending group classes or forming a walking group with friends, exercise can be enjoyable.
- Balance and Flexibility — Exercise on a regular basis will help to improve balance, strength, flexibility, co-ordination and posture — reducing your risk of falling, and better able to undertake everyday activities. Greater flexibility can also reduce the pain of arthritis.
- Mental Acuity & Alzheimer’s Disease Prevention — Research has shown that regular exercise helps reduce the risk of Alzheimer’s disease and dementia. Exercise helps encourage regular brain functions and can help keep the brain active.
If you have any health concerns, are returning to exercise after a break or are considering beginning a new exercise regime, it is essential to undertake a full physical assessment with your Physio at Noosa Sports & Spinal Physiotherapy prior to commencement! Call 5449 0024 for an appointment.
Pilates restoring Physical Vitality At Noosa Sports Physio
Good Physiotherapy can assist the mature athlete either to stay or get back in the game. Along with managing any injuries and health conditions; we are qualified to help guide you in the best exercise programme to suit your fitness levels and abilities.
As a specialist musculoskeletal physiotherapy Centre, Noosa Sports & Spinal Physiotherapy is able to offer the mature athlete expert advice, as well as personalise performance enhancement, strength
and conditioning and rehabilitation programmes.
We also offer a range of services including Pilates, exercise classes and therapeutic massage. If you would like to make an appointment or have further enquiries visit our website www.noosasportsphysio.com.au or phone us on 5449 0024.