OH! Magazine - Australian Version July 2015 | Page 22

LARAINE DUNN OPTIMISE MOBILTY WITH MORE ACTIVITY Laraine Dunn explains the valuable role of exercise for enhancing the health and longevity of older adults. • • • As we age, our movements become smaller; for example, we may not step out like we did 30 years ago. Similarly, our movement patterns (the way we move our body) are repeated day after day, so there’s often limited opportunities for us to move our body in new ways. By moving more often and in new ways, your body will thank you for doing so. Here are some tips to help you stay mobile through incidental exercise: 22 JULY 2015 ( OH! MAGAZINE ) • Always warm up and cool down before and after exercise. Exercise until you are slightly out of breath but can still hold a conversation or are mildly perspiring. • Don’t use the automatic dial, use your brain and remember people’s phone numbers. • Stand up while you talk on the phone. • Stand tall, with your weight evenly distributed so as to avoid slouching. When waiting in a queue, do a quick full body ‘contract and relax’. Clench and release the muscle groups starting at the feet and moving up the body, legs, buttocks, belly, hands, neck shoulders, jaw, throat. If it’s a long queue there may be even time to include the pelvic floor. Avoid over-exercising, as it may cause injury or illness. • Use snippets of time as opportunities to move. For example, as you wait for your toast to cook sidestep away and then back to the toaster; do heel raises while waiting for the kettle to boil; sit down and stand up ten times before sitting down to eat; and stand and stretch during ad breaks while watching TV. Know your exercise capacity and stay within those limits. • Incidental activity may be as simple as lifting your feet and legs while you prepare your breakfast. • When out walking, use telegraph poles as markers to alternate between brisk and normal walking speeds, longer and normal length striding, stronger and normal arm swings. • ncidental exercise refers to physical activity that you add into your everyday routine. Essentially, it is an effective way to increase your physical activity and become more mobile without really changing up your routine. Use your non-dominant hand for as many things as you can, such as personal grooming, opening doors, cleaning, and when reaching for things. • I Turn on the radio, turn up the volume and dance or move vigorously for the duration of three songs. The more often you can add incidental exercise into your day-to-day activities, the quicker it will become a habit and the better off your body and mind will be. [email protected] (Active Ageing)