10 Sep Don’t settle for less as you get older – lead Active Lives

During the Summer, Active Lives Torbay teamed up with Healthscape CIC, as part of their sea swimming challenges

The best advice as you get older is to do more, not less.

To many, that advice may appear counterintuitive, but it is supported by a wealth of scientific evidence. Here’s a comprehensive breakdown of why it’s so crucial and how to do it effectively and safely.

Retirement has long been regarded as a time to slow down, kick back, and take it easy, because after a long working life, you’ve earned it. However, that is simply not true; we need to Move It Or Lose It.

We have now guided hundreds of people through a programme called Active Lives, which tackles the myths surrounding ageing and seeks to promote healthier options for older people to live Active Lives.

The “Why”: why doing more becomes non-negotiable with age – as we age, our bodies undergo natural changes that movement directly counteracts:

1. Loss of muscle mass, or to use the medical term, sarcopenia. We naturally lose muscle mass starting around age 30. This slows metabolism, increases the risk of weight gain, and leads to weakness.
2. Loss of bone density, again to use the medical term, osteoporosis. Bones become less dense and more brittle, increasing fracture risk.
3. A decline in flexibility and balance, when joints become stiffer, tendons tighten, and the systems that control balance become less efficient, raising the risk of dangerous falls.
4. Decreased cardiovascular fitness as the heart and lungs become less efficient, making everyday activities more taxing.
5. An increased risk of chronic disease for conditions like heart disease, type 2 diabetes, arthritis, and dementia rises.

Exercise is the single most powerful tool to combat all of the above issues.

A balanced routine for older adults includes four crucial types of exercise. Think of them as the four legs of a chair—all are necessary for stability. These can be easily remembered as the 4 S’s – Stamina, Strength, Skill and Suppleness:

1. Stamina – Aerobic (Cardio) Exercise
   Strengthens your heart and lungs, improves circulation, boosts mood, and helps manage weight. E.g. brisk walking, swimming, cycling, dancing, water aerobics, elliptical machine with a goal of
   At least 150 minutes of moderate-intensity exercise per week (e.g., 30 minutes, 5 days a week). You should be able to talk but not sing as you go.
2. Strength (Resistance) Training
   This is critical. It rebuilds muscle mass, strengthens bones, boosts metabolism, and makes daily tasks (like carrying groceries or getting up from a chair) much easier. Examples include bodyweight exercises (such as squats, modified push-ups, and lunges), resistance bands, free weights, and weight machines.
   Two to three times per week on non-consecutive days with a focus on all major muscle groups.
3. Skills – Balance Exercises
   Purpose: Prevents falls, which are a leading cause of injury and loss of independence in older adults, e.g. Tai Chi (considered the gold standard), standing on one foot, heel-to-toe walking, leg raises. Incorporate balance exercises daily. Practice near a counter or sturdy chair for support.
4. Suppleness – Flexibility & Stretching
   Maintains range of motion in your joints, reduces stiffness, and helps prevent injury, e.g. gentle stretching, yoga, Pilates to stretch daily or at least after every workout. Never stretch to the point of pain; hold stretches for 30 seconds.

The latest round of our Active Lives programme, which runs over eight weeks in each of the Bay’s three towns, starts week commencing October 13th and, whilst movement is at its core, also covers diet, cognitive challenge, and social wellbeing.

The results speak for themselves, and participants are our best ambassadors, recommending the programme to friends and family alike. We have no shortage of takers.

If you are interested, then the next step is to speak to Jess Slade on 07772 023170 or drop her an email to [email protected], and she will be able to give you more details. Alternatively, visit the page on the Torbay Citizens’ Assembly website for further details.

View doing more not as a chore, but as an investment in your future independence and quality of life. It keeps you strong enough to play with your grandchildren, agile enough to travel, and healthy enough to enjoy your later years to the fullest.

It’s never too late to start. The best time to plant a tree was 20 years ago. The second-best time is today.