Simple ways to maintain stability as you age
<p>As you age, stability and flexibility are two of the most important factors when it comes to independent movement and living. We spoke to GP and National Medical Director at health and care company Bupa, Dr Tim Ross, to find out some of the best ways to maintain stability and flexibility as you age.According to Dr Ross, stability begins to decrease sooner than you might think.</p><p>“The age of 30 is our physical peak. We can maintain fitness in our 30s, and many do for longer, but our body’s balance and flexibility slowly decrease through our 30s, more so in our 40s and noticeably in our 50s. At the same time, many people unconsciously adapt to this and it doesn’t affect them in any significant way until their 60s or 70s,” Dr Ross explains.</p><p>As such, the importance of maintaining this stability as we begin to age is crucial to ageing well. “The old ‘use it or lose it’ is a sound principle,” Dr Ross reveals. “If your exercise and movement decreases as you age, so does your stability and flexibility. This increases your risk of falls, which is significant in older age. People who fall in older age have a much poorer life expectancy than those who have not.”</p><p>Interestingly, there are two main factors that cause stability and flexibility to decline as you age.</p><p>“Our stability is governed by two main centres – our vision and our balance canals (which are in our inner ear next to the hearing nerve),” Dr Ross says, adding, “Our balance canals work excellently in childhood as we tumble and roll and hang upside down. As these activities diminish with growing up, we do not ‘exercise’ our canals as much and they lose their ability to deal as effectively with changes in position. Everyone’s vision deteriorates with age as well and this important cue can affect stability as well.”</p><p>Luckily, there are things that we can do to decrease the effects of ageing, starting with introducing healthier foods into our diets. “Calcium and protein help to keep bones and muscles strong, respectively, so you should be getting at least your recommended daily intake of these,” Dr Ross reveals.</p><p>While we ought to be including calcium- and protein-rich foods into our diet, we should also be aware of what we should exclude.</p><p>“Excess quantities that have you putting on weight should be avoided.” Dr Ross highlights. “Being overweight affects both stability and flexibility. As we get older, our metabolic rate and general activity level drop, yet often we eat the same or even increasing quantities. Alcohol can affect your balance so it should be used in moderation.”</p><p>In addition to diet, exercise is another important factor when it comes to maintaining stability and flexibility into our later years. Below, Bupa shares a few exercises that can help ensure stability, and which should, ideally, be practiced daily.</p><p>By incorporating these diet and exercise suggestions into your everyday life, it will help you maintain flexibility, stability and ultimately allow you to live your life to the fullest for as long as possible.</p><p>Dr Ross concludes, “Keep active, vary your activities to look after all of your body, and remember that stability is key to good health so get your vision checked and do some exercises to maintain your balance canals.”</p><p><strong>Exercises for stability</strong></p><div style="display: block; position: relative; max-width: 100%;"><div style="display: block; padding-top: 56.25%;"><iframe src="http://players.brightcove.net/4174796129001/default_default/index.html?videoId=4534855655001" allowfullscreen="" webkitallowfullscreen="" mozallowfullscreen="" style="width: 100%; height: 100%; position: absolute; top: 0px; bottom: 0px; right: 0px; left: 0px;"></iframe></div></div><p><strong>To increase lower leg circulation:</strong></p><p><strong>Calf Pumping</strong></p><p>Lie on your bed on your back and point your toes away from you. Then flex your feet so that your toes point upwards and slightly towards you. Alternate between pointing and flexing. Repeat this exercise 10 times. This helps to increase lower leg circulation.</p><p><strong>To strengthen your thighs:</strong></p><p><strong>Knee extensors</strong></p><p>Lie on your bed on your back, legs straight, with a cushion or rolled towel placed beneath your knees. Straighten one knee, pushing against the cushion, and lift your heel off the bed, keeping your leg straight. Hold for five seconds and then lower and relax. Repeat 10 times on each leg.</p><p><strong>To strengthen your core:</strong></p><p><strong>Tummy tucks</strong></p><p>Lie on your bed on your back, knees bent with your feet flat on the bed, hip width apart. Pull your stomach muscles inward, flattening your spine against the bed and hold for three seconds, then release. Repeat 10 times. If this exercise hurts your lower back, try placing one arm underneath your lower back for support.</p><p><strong>To maintain shoulder flexibility:</strong></p><p><strong>Shoulder flexions</strong></p><p>Lie on your bed on your back, knees bent with your feet flat, arms at your sides. Raise both arms over your head and lower them back down to your sides again. Repeat 10 times.</p><p><strong>To strengthen your hips:</strong></p><p><strong>Bridging</strong></p><p>Lie on your bed on your back with your knees bent and your feet flat on the bed, with your arms straight at your sides. Keeping your arms at your sides and your knees bent, raise your hips up as high as you can, forming a “bridge.” Hold for three seconds and then slowly lower back to the starting position. Repeat 10 times.</p><p><a href="http://theblueroom.bupa.com.au/caring/stay-independent/five-simple-exercises-to-help-prevent-falls" target="_blank"><span style="text-decoration: underline;"><strong>Exercise can also help prevent falls as we age. Check out Bupa’s five simple steps to stay mobile.</strong></span></a></p><p>THIS IS A PROMOTIONAL FEATURE</p>
