Many adults aged 60 and over, spend on average, 10 hours or more each day sitting or lying down, making them the most sedentary age group
They're paying a high price for their inactivity, with higher rates of falls, obesity, heart disease and early death compared with the general population.
As you get older, it becomes even more important to remain active if you want to stay healthy and maintain your independence.
If you do not stay active, all the things you've always enjoyed doing and taken for granted may start to become that little bit harder.
You may struggle to pursue simple pleasures, such as playing with the grandchildren, walking to the shops, leisure activities and meeting up with friends.
You might start to get aches and pains you never had before and have less energy to go out. You may also be more vulnerable to falling.
This can all lead to being less able to look after yourself and do the things you enjoy.
There's strong evidence that people who are active have a lower risk of heart disease, stroke, type 2 diabetes, some cancers, depression and dementia.
If you want to stay pain-free, reduce your risk of mental illness, and be able to go out and stay independent well into old age, you're advised to keep moving.
Recent evidence suggests that regular exercise can reduce the risk of falling in older adults.
It's that simple. There are lots of ways you can get active, and it's not just about exercising.
"As people get older and their bodies decline in function, physical activity helps to slow that decline," says Dr Nick Cavill, a health-promotion consultant.
"It's important they remain active or even increase their activity as they get older."
Most people as they get older want to stay in touch with society – their community, friends and neighbours – and being active can ensure they keep doing that.
What is physical activity?
Physical activity is anything that gets your body moving. It includes anything from walking and gardening to recreational sport.
• Physical activity has been identified as one of the key factors in promoting and enhancing overall and health-related quality of life for older people (Skelton et al., 2018).
• Physical activity can help improve muscle strength, balance and coordination which can further help to prevent falls, maintain bone health and preserve physical fitness (Skelton et al., 2018).
At a minimum, aim for at least 150 minutes of moderate intensity Exercise every week. You should try to do at least 10 minutes a day. Ideally with 3-4 sessions a week of 30-40 minutes. Daily chores like shopping, cooking or housework do not count towards your 150 minutes because the effort is not hard enough to raise your heart rate, although they do help break up sedentary time. In addition to your 150-minutes target, try to do some activities that work your muscles. This can include:
• Weight training • Carrying heavy loads • Heavy gardening • Body weight exercises • Lifting objects (correctly)
Aswell as regular physical activity, try to reduce the amount of time you spend sitting down during the day. This means avoiding long periods of TV viewing, computer use, driving, or sitting to read, talk or listen to music.
What you do will depend on your own circumstances but, as a guiding principle, it's a good idea to do activities you enjoy, exercising with others is proven to be the best way to keep consistent.
If you're already active, you may find it useful to know that 75 minutes of vigorous activity over a week is as beneficial as 150 minutes of moderate activity.
Research shows it's never too late to adopt and reap the health benefits from a more active lifestyle.
For example, older adults who are active will reduce their risk of heart disease and stroke to a similar level as younger people who are active.
What we do
We provide effective group training designed to Improve your overall physical and mental health. Our program is designed to keep you fitter and stronger for years to come. You will improve your:
• Muscle and bone strength • Overall health and fitness • Balance • Coordination • Stamina • Cardiovascular endurance • Flexibility and Agility
What's more is you will train in a small group environment with people the same age and common interests. Community is huge to us and it’s what makes us who we are. We believe that training together and creating friendships with others is one of the most important things. You’ll have a highly experienced coach teaching and guiding you through every part of your journey.
Our CrossFit Legends program is for over 60’s and we would love to have you here training.
Our program will run 2 days a week, Monday and Thursday at 11:00am
Our workouts are fun and effective and will be tailored to you and your needs.
We are offering your first session for FREE, click below to claim your free session and we'll give you a call to get you booked in.