10 Tips to Refresh Your Health Routine at Any Age

Spring is a wonderful time to explore new activities and take up good habits to focus on your health and wellbeing. Whether you are starting your wellness journey or looking to enhance your current routine, the experts at KYN can provide valuable guidance to support a healthier, more active lifestyle, regardless of your age. Samantha Thom, an independent physiotherapist at KYN, offers invaluable insights and tips to help you maintain your physical and mental health and agility throughout spring and beyond.

1.  Benefits of balance:  It is important to work on our balance as we age because it naturally deteriorates over time. A great exercise that can benefit individuals of all ages is toe raises. To perform this exercise, stand tall and hold onto a rail or the kitchen sink for support. Then, raise your toes while keeping your weight on your heels and avoiding sticking your bottom out. Hold this position for three seconds, then lower with control. Repeat this exercise ten times to improve your stability and prevent falls.

2.  Focus on flexibility: Flexibility exercises can help your joints move through their complete range of motion and also increase the blood flow to your muscles. This improves your muscle's ability to function effectively and also enhances your ability to perform daily activities. Some simple exercises that you can do at home include neck rotations, neck stretches, sideways bends, and calf stretches. If you feel unsteady, you can do these exercises while sitting.

3.  Work with weights: Building your strength is important at any age. Resistance training or adding small weights to any exercise is a simple way to keep bone density higher, which helps improve strength. Strength training can protect your joints from injury and contribute to better balance. Contact a physiotherapist or your local gym for advice on appropriate exercises.

4.  Get outside: Going for a walk is not only good for your physical health but also for your mental wellbeing. It helps release endorphins which induce positive emotions and reduce stress levels. For an older person, this is a great way to help build confidence back up after a fall while improving balance and mobility. Taking the first step to being active after a fall will give a natural boost to anyone as they learn to be more confident in their body again. If you feel unsteady, a walking aid may be helpful. You can refer yourself to a local NHS physiotherapist for advice, or visit www.csp.org.uk to find a private physiotherapist in your area. 

5.  Dive into swimming: Swimming is a low-impact, high-benefit activity that aids in building endurance, muscle strength, and cardiovascular fitness. Its accessibility and comfort make it an excellent choice, especially for individuals with arthritis. Many local pools now have better accessibility options available.

6.  Nurture body and mind: Physical activities significantly impact mental wellbeing. Yoga and Pilates, some of the activities we run at KYN, are particularly good for your body and mind. They can help you to improve core strength, aiding people with back issues.

7.  Find a small class or 1:1: Small group workouts or one-on-one sessions offer personalised attention and modifications, making exercises more tailored to individual needs and comfort levels. Those may also be less intimidating if you are trying a new class for the first time.

8.  Explore local classes: If you are looking for exercise classes in your local area, council websites and social groups are often good places to start. These classes not only help you stay fit and active, but also provide an opportunity to socialise, which is great for both your physical and mental wellbeing. KYN offers a range of general movement and stretching classes, which are good options.

9.  Stay hydrated: Staying hydrated is fundamental for overall health. It enhances cognition, reduces joint pain, and boosts energy levels. Keep water intake consistent throughout the day.

10.  Stay Active, Stay Healthy: Activity doesn't necessarily mean taking gym classes. Find an activity you enjoy - staying active increases confidence and keeps both body and mind engaged. Regular exercise promotes a healthy weight, strengthens muscles and bones, and contributes to good heart health.