Home Life & Style Health, Beauty & Fitness Don’t retire from exercise - You’ve retired. Why bother with fitness?

Don’t retire from exercise – You’ve retired. Why bother with fitness?

For starters, if you do nothing your body will lose muscle mass, your joints will start to ache, and your bone density will drop.

Women after menopause lose 2 per cent of bone density a year.

Strength exercises will rebuild muscle and improve bone density.

This means you can lift the grandkids, pull the dog away from that monster in the park and tackle the other challenges of retirement.

In strength training, you move your muscles against a resistance. Some examples are doing leg lifts in a pool where the water provides the resistance or using a stretch band to build up your torso and arm muscles.

Other options are pushing and holding up your own body weight and, of course, lifting weights.

Every day 133 older Queenslanders have a fall that requires medical attention.

And about 30 per cent of falls result in broken bones, including hip fractures, head injuries or forearm fractures.

If you have strong muscles you can rebalance yourself more easily and reduce falls and if you do fall, higher bone density can protect you from broken bones, hospitalisation and incapacity.

Here’s a few ways you can start at home:

The Kitchen Bench Press– Simply use your kitchen bench to do 10 push ups. Place your hands firmly on the bench top at your body width, your legs away from the bench and tighten your abdominal and bottom muscles.

Then do 10 push ups, keeping your head up. If you are struggling by the last few, this is the right level of effort for you. Take a short break and do two more sets.

The Chair Squat – place a standard dining chair behind you, place your feel a bit wider than your shoulders and bend your knees until you are just touching the chair with your bottom. Rise up to a standing position and repeat. Do 10 of these.

If you can’t get down to the chair, that’s no problem. Hold your arms out in front for balance. This exercise uses your leg and abdominal muscles and challenges your balance.

You could always put a chair in the TV room and do three sets during ad breaks.

Enjoy.

When your body is working better, you’ll feel more confident and all daily activities will be a little easier. Start getting stronger today. It’s worth it!

Logan City
Logan City - Admin Team | Please contact & send us your latest news, views, photos or videos to share with greater Logan City Community! admin@logancity.com.au

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Must Read

Kiwanda Café is a factory-concept, specialty coffee cafe

Welcome to Kiwanda Café, the new coffee hub of the South East. Housed in a reclaimed commercial warehouse...

KRANK is a free or low-cost school holiday program for young people in Logan

Logan City Council is looking for passionate providers to deliver future school holiday activities to children and teens. Applications...

Community invited to have a say on Kingston Butter Factory cultural precinct plans

The community can now provide feedback on the proposed new vision for the Kingston Butter Factory (KBF) building. Council...

Nathan rides high in the saddle

Equestrian Nathan Harvey has been crowned Logan’s top sportsperson. Nathan won two gold medals in Dressage and English Equitation...

TV vet to deliver summer care advice for Logan pets

Logan veterinarian and Bondi Vet TV star Dr Alex Hynes will provide advice on keeping pets safe for summer at Logan City...