Did you have hopes and dreams for your retirement that are now being put on hold due to pain, injury or ill-health? Read on for some simple solutions to get you back doing the things you love!
Often once the decision is made to retire from work, the first thing people do is what we’d all expect, relax! However, after being involved in the workforce for so long, your body gets used to the daily exercise and activity. When this level of activity drops off, and due to the aging process which is occurring around retirement age, the body can start to lose its conditioning and processes such as Sarcopenia can start to take hold.
Sarcopenia is a name given to the loss of muscle mass and strength that occurs as part of the aging process. If something isn’t done about it, Sarcopenia can lead to:
Not only do the above-mentioned issues impact your day-to-day health, they also can restrict you from enjoying the best time of your life and doing things such as spending time with the grandkids, travelling the world, hooking up the caravan, taking the boat out and socialising with friends.
However, before dwelling for too long on the fact that you are missing out on all this fun, the positive to take is that Sarcopenia can be, in a number of cases, prevented or reversed! By following some of the simple steps below and engaging with your local Exercise Physiologist or Physiotherapist, you can expect to be back on the plane, boat or caravan in no time!
In addition to allowing you the confidence to do the things you love, you can expect to have improved heart and respiratory health, reduce your chances of developing Type 2 Diabetes, increase your bone mineral density and significantly reduce your falls-risk.
And if you can’t be convinced that you’re never too old to make a change to your muscles, take a look at the picture below which compares the quadriceps (thigh) muscles of a 70 year old sedentary man, with one who trains and exercises regularly.
So, you’ve made it this far and now want to know what to do to try and prevent the onset of Sarcopenia or reverse it’s effects if it has started to take hold. These 3 tips below might seem simple, but combined together can have a huge impact on improving the health of your muscles and getting you back to living life and enjoying all the time you have on your hands!
Keep your activity levels up
You will be surprised how much physical activity can be involved in a day of work and it is also during your working years when you are much more likely to be in a regular routine with exercise and physical activity (e.g. a morning walk before walk or an exercise class on your day off etc.). When your working routine finishes, it is important to ensure that your body still gets it’s daily conditioning – this could be through:
Resistance Training
The best way to counteract the loss of muscle strength and mass is to use them! Resistance, or strength training involves the use of your muscles to shift, pull, push or move a particular resistance. Resistance training comes in many different forms so you are bound to find one you enjoy. If it is something new, start with light resistance such as therabands, light free-weights or just your body weight and slowly progress the load as your body becomes accustomed.
Consult a professional
If you are finding any of the above options difficult, maybe you aren’t as steady on your feet as you’d like to be or you’re living with pain or injury, there are professionals in the community who can help. A Physiotherapist can help to get you back on your feet and moving again and an Exercise Physiologist specialises in assisting you to build up and maintain the strength, fitness, balance and mobility that is required for healthy living and doing all of the activities you had hoped to.
As mentioned above, professionals such as Physiotherapists and Exercise Physiologists are there to help you reach the goals you thought might’ve passed you by. We are lucky at EP Physio Plus to have both on hand to work side by side and help you fulfill your dream retirement!
If any of the above blog sounds familiar to you and you are interested in following up with our Physiotherapist’s or Exercise Physiologist, call us today on 8682 6665, or click 'book now' below to book your appointment online.
***
References:
https://www.sciencedirect.com/science/article/pii/S1297319X18301891
https://www.bettermovement.org/blog/2012/use-or-lose-looks-like
EP Physio Plus 17 Edinburgh Street, PORT LINCOLN SA 5606 Ph: (08) 8682 6665 Fax: (08) 8682 5552
© 2020 All Rights Reserved Privacy Policy
