Work is good for our health and wellbeing. Work is also one of the best and most effective ways of helping someone’s wellbeing.
In Australia, one in four people is older than 55 and over the next decade this will increase to approximately one in three. As our population ages we will increasingly need to prolong paid workforce participation by increasing the retirement age. A growing number of people will need to keep working beyond 65 years of age and will be looking for ways to keep physically fit and active to remain productive in the workforce.
Exercise is a key component to this and will form the basis of education for older Australians who wish to maintain their quality of life and be fit and functional. Here is a link to the World Health Organization’s recommendations for older adults.
https://www.who.int/dietphysicalactivity/factsheet_olderadults/en/
There are a number of key exercises you can do daily that will help you to become stronger. Try these as a starting pointing. Do 10 of each and build gradually to 20.
Sit to stand:
- Sit on a standard-height chair (~45 cm – from seat to floor) with arms across your chest.
- Stand until your legs are straight with body upright and return to sitting.
- Repeat for a total of 10.
Push-ups:
- Lay on your front face down with your hands on the floor beside your shoulders.
- Push against the floor with your hands to straighten your arms, lifting your shoulders and body off the ground from your knees.
- Lower your body to the floor so your chest briefly rests on the ground and lifting your hands slightly off the ground.
- Repeat for a total of 10.
If you are unable to do this from the floor – try the push up against the wall.
Sit-ups:
- Lay on your back with your knees bent and arms beside you.
- Sit up lifting your head and shoulders off the floor with your chin tucked until your trunk is near vertical.
- Lower your shoulders and return to the starting position.
- Repeat for a total of 10
Hope you find this helpful, Deb
