Our 5 Top Tips on Keeping fit for the over 55's

At Bluebird Care we are experts in providing care and support for the elderly and vulnerable and we understand how important it is to keep fit & healthy, regardless of your age.

During the course of the pandemic you may have been wary of venturing outside or to your regular activities. Finding ways to exercise at home can help you to pass the time and will give you something positive to focus on as well helping you to feel fitter and stronger both physically and mentally.

1. Getting Started

If you are new to keeping fit and exercising, taking that first step can often be the biggest hurdle. Deciding to start something new can be an exciting experience, but don’t be disheartened if you aren’t always in the mood for exercise. Even seasoned fitness fanatics have days when they struggle to pull on their workout clothes.

So what can you do to help keep yourself motivated?

Find a workout friend - working out with someone else can very enjoyable. You don’t necessarily need to meet up with each other either! Make use of video calls and set a time and day when you are both free to exercise. This will help keep you motivated and the other person can make you accountable.

Come up with a schedule – carve out some specific time during the day for when you want to exercise. Having a schedule or exercise routine makes it easier to keep going.

2. Find something you will enjoy.

It’s much easier to get involved with exercise and keeping fit if it’s an activity that you enjoy. This can be a simple as going for a walk to your local park or dancing along to your favourite tunes! Whatever gets you up and about, moving and stretching your muscles and increasing your heart rate is going to help you keep fit and active.

3. Take a look online

There are thousands of online resources, classes, free videos, apps and social media groups to help you keep fit & healthy. You can choose some simple videos to follow along at home such Pilates or Yoga, or if you are feeling more energetic you can look into some intense exercises such as HIIT (High Intensity Interval Training). There are also some great programmes you join such as the NHS Couch to 5k challenge.

Here are some videos that may give you some ideas & inspiration:

• Exercise at home for the over 50s by www.generationgames.org.uk
• The Body Coach’s Selection of Videos ‘Home Workouts for Seniors’
• The Body Coach’s Selection of Videos ‘Beginner Workouts’
• British Heart Foundation – 10-minute living room workout
• A selection of videos by SilverSneakers designed for adults 65+
• Yoga For Seniors with Adriene
• The NHS Fitness Studio

4. Keep it interesting

Once you have decided to start your new exercise plan, it is important to change things around every now and again to keep it interesting and so you don’t get bored. By including a range of different activities you can choose to focus on different aspects of fitness eg. Strength training, aerobic exercise and stretching.

The NHS website recommends that you “do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week,” and suggests you “reduce time spent sitting lying down and break up long periods of not moving with some activity.”

Once you have established your new exercise plan and you are exercising on a regular basis you can look at ways to make it more challenging such as:

• Increasing the amount of time you spend exercising
• Working out a bit faster
• Lifting heavier weights
• Adding some resistance
• Increasing the number of repetitions.

5. Take care of yourself

Remember to listen to your body and take some time to rest as part of your exercise programme. It is exciting trying something new but it is important to take a rest especially after intense or vigorous exercise, at least twice a week. Carrying out exercise activities incorrectly can lead to injuries so if something is painful or feels too hard, look at ways that you adapt or do something different.

Be kind to yourself, and by keeping fit you should benefit from:

• Improved sleep
• Better mobility
• A happier mind
• Better overall health

Good luck and most importantly, enjoy it!

These top tips on keeping fit for the over 50’s are only a guide, and should not be taken as professional medical or health advice. If you’re unsure about embarking on any kind of exercise programme, please consult your doctor or local health professional.