Maintaining physical health becomes increasingly crucial as we age, especially for those over 60. While a natural slowdown occurs with age, certain habits can hinder mobility and even cause long-term injuries.
Physiotherapist Lucy Macdonald of RestartPhysio identifies six common pitfalls for the over-60s. The number one cause of injuries, she says, is doing too much too soon. Sudden increases in activity levels or attempting tasks the body hasn't done in a while often lead to injury. Macdonald advises increasing activity in small increments and breaking down tasks like gardening or playing football with grandchildren.
Another key mistake is neglecting strength training. As we age, strength training becomes vital to prevent muscle wasting and build injury-preventing muscles. Macdonald recommends two half-hour sessions a week using weights, starting low and building gradually, ideally under physiotherapist guidance.
Choosing a retirement lifestyle that doesn't prioritise health is also problematic. Macdonald notes that many in their 40s and 50s have limited time for exercise, rest and nutrition due to dependents and careers, but older age often provides more time for healthy activities. Neglecting sleep, exercise and diet will quickly catch up, as bodies take longer to recover.
Thinking it's too late to start something new is a misconception. Macdonald emphasises it's never too late to take up a new activity; the key is finding something you love with people you enjoy, as consistency is crucial for long-term health.
Finally, ignoring balance exercises is a major oversight. Macdonald warns that balance declines if not worked on, and falls are a major cause of morbidity in older people. She recommends incorporating balance exercises into daily routines, such as standing on one leg while brushing teeth.
