Stay fit and healthy at any age

4 September 2019

4 Sep 2019

Physical activity is vital for health and wellbeing at any age. Exercise can help you think positively, recover from illness, aid weight loss and reduce the risk of disease.

VMCH physiotherapist, Ashutosh Porwal, shares his top exercises for staying fit and healthy as you age.

1: Five minute warm-up walk

Dosage

Try to do this exercise on most days of the week.

Benefits

Great warm-up exercise
Improves cardiovascular functions
Improves overall balance and strengthens your legs
Helps you to be able to walk without getting too tired.

Technique

Always wear appropriate, safe footwear for this exercise
Walk at a pace slightly faster than your normal walking pace.
If you normally use a walking frame or stick, use it when doing this exercise
Time your walking and walk continuously for 5 minutes
Take deeper breaths in and out as you pace your walking.

Precautions

Avoid walking on uneven surfaces
Avoid this exercise immediately after a meal
It is not a race to finish, do not walk too fast.

Too easy?

Try to walk for 10 minutes.

Too hard?

Try to build up and start this exercise by walking for 2 minutes every day.

2: Standing hip circles

Dosage

Do this exercise at least 2-3 times a week
3 sets of 8-10 repetitions per session.

Benefits

Improves balance and core strength
Improves hip muscle strengthening
Helps you with functional tasks like taking steps /climbing stairs and getting in and out of a car.

Technique

Start with holding onto a stable rail or chair with both hands
Slowly lift one leg off the floor by bending the knee
Slowly make 2-3 circles with your knee in clockwise and then counterclockwise directions
Repeat the same with the other leg.

Precautions

Be sure to use stable support and always look straight ahead when performing this exercise
Looking sideways and looking at the floor can make you dizzy
Do not perform this exercise unsupervised if you have poor balance.

Too easy?

Try to make 5-6 circles with your knees when you lift your leg up.

Too hard?

Try to make 1-2 circles with your knees when you lift your leg up

Too difficult to do in standing?

Try to do this exercise when seated in a chair.

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Acknowledgement of Country

We here at VMCH respectfully acknowledge the traditional owners of the lands on which we gather, and we would like to take a moment to honour the fact that we live on the lands of the oldest civilisation in the world. We acknowledge the stories, traditions and wisdom of Aboriginal and Torres Straight Islander peoples, and pay our respects to their elders past, present and emerging.