Third-age vitality

Being active is one of the best things you can do to keep your body fit and healthy, whatever your age. Learn how to turn the clock back with these ideas for exercise as you get older

As we get older, it might seem no matter how much we try to keep active, nothing will shift those stubborn pounds or make it easier to get off the sofa. But don’t give up – research from Stanford University School of Medicine has shown that regular exercise in your 50s and beyond could reduce your risk of disability and death by improving cardiovascular fitness, lung capacity, bone health, and even memory.

‘It’s never too late to start feeling the benefits of exercise,’ says Dr Dawn Skelton, director of www.laterlife.com and reader in Ageing and Health at Glasgow Caledonian University. ‘A lot of us get put off because we think it might make a current health condition worse, but usually the opposite is true.’ So where should you start? ‘It can be difficult to keep motivated to exercise alone at home, but most local councils have fitness activity coordinators who can help you find other people that have the same goals,’ adds Skelton. ‘The most important thing is to start slowly and enjoy it!’ Take your pick from the following techniques to reap the rewards of exercise later in life.

Nordic Walking: Perfect for… losing weight
This isn’t just walking – this is Nordic walking. ‘We use specially designed walking poles that propel the body forward and work all the major muscle groups to give a great cardiovascular workout,’ explains Gill Stewart from Nordic Walking UK, ‘and because the poles offer additional support, it’s great for walkers who aren’t so steady on their feet.’ As this exercise works your upper body as well as your legs, it burns almost 50 per cent more calories than normal walking, which is great for those of us carrying a few extra pounds. Many post-menopausal women find their waist size increasing as their hormone levels change, and carrying excess weight around your middle can increase your chance of heart disease and diabetes, as well as putting you more at risk of cancer. ‘Regular Nordic walking can help you burn fat and lose weight, plus the propulsion of the poles means you’ll be able to work your body for longer than you usually would,’ says Stewart. To find an instructor or for more information, visit www.nordicwalking.co.uk.

Ballet: Perfect for… boosting  brain power
It isn’t just crosswords and Sudoku that can help keep your mind sharp – learning dance techniques can too. ‘Ballet has the capacity to challenge the mind as much as any other dance, but with less aggressive movements,’ says Louie Spence, artistic director of Edit Agency at Pineapple Dance Studios. A study published in the New England Journal of Medicine found that dancing is one of the only physical activities proven to reduce your chances of dementia – twice as much as reading – because it requires constant mental, as well as physical, attention. ‘There are only five feet and five arm positions in ballet, but because they can be combined together in hundreds of different ways, there’s always a new challenge,’ adds Spence. ‘Plus, we get a lot of older people who prefer ballet over other dances because it doesn’t require having a partner.’

Qigong: Perfect for… relaxing the mind
After the ‘Qigong wave’ of the 1980s, where thousands of people regularly gathered in Chinese stadiums to practice Qigong (also known as Chi Kung), this exercise has become ever more popular. It’s commonly described as the art of developing energy and works with the meridian system utilised in acupuncture. ‘Qigong is similar to t’ai chi, but the movements are simpler,’ says Frances Gaik, author of Managing Depression with Qigong (£12.99, Singing Dragon). ‘It’s a simple meditative movement where you focus your mind to move energy around your body, which activates the body’s own healing responses.’ And because this exercise focuses more on the mind than the body, anyone can do it. ‘I’ve taught Qigong to people with such bad back pain they’ve had to do the movements lying down, but they can reap the benefits just the same.’ Research has proven Qigong may help reduce blood pressure, anxiety and depression. ‘The focus is to concentrate and calm the mind, so it’s ideal for people suffering from insomnia, grief and depression – all conditions common in older adults,’ adds Gaik. Plus, once you learn the moves, you can do them anywhere, any time. The Spring Forest method of Chi Kung is simple enough for beginners; go to www.serenitysounds.co.uk for products.

Pilates: Perfect for… strong muscles
Once we hit 50, a fifth of a pound of our muscle mass is lost each year, so it’s important to increase muscle strength and repair as much as possible – and Pilates is the ideal exercise for this. ‘It focuses on learning where our core muscles sit within the body and how to engage them,’ explains Lynne Robinson, founder of Body Control Pilates, ‘so every single movement you do is working your muscles, even when you’re lying down.’ And according to Lynne, anyone can do it. ‘Pilates is the most accessible exercise I know because it’s progressive – we start with the basics and introduce other muscle groups and movements only when people have mastered the last ones.’ Pilates also targets your pelvic floor muscles, which inevitably weaken over time, often leading to stress incontinence. ‘Just 20 minutes of Pilates at home each day is enough to maintain good muscle strength but ideally you’ll learn the basics from a qualified instructor,’ advises Lynne. The Pilates Bible by Lynne Robinson (£18.99, Kyle Cathie) is out 4 Jan 2010.

Nia: Perfect for… flexibility
Nia is one of the newest and most exciting exercises around, having only been created in 1983 by a husband and wife who wanted a more pleasurable way of staying fit. A typical routine consists of modern dance movements alongside yoga-type visualization techniques. ‘Nia mixes aspects of martial arts and healing to create a unique exercise,’ says brown belt teacher Sam Hyde (www.nianow.com). Improving flexibility is a main focus, achieved by following the natural movement of the body rather than working against it. As the average adult loses 8-10cm of lower back and hip flexibility over the course of their lifetime, it’s key to preserve as much as possible to be able to live independently. ‘In classes for older exercisers, we focus on movements and imagery necessary to everyday life, like changing a lightbulb or opening a door, and learn how to achieve these in a way that doesn’t push the body or cause it pain,’ adds Hyde. Visit www.niacardiff.co.uk for a selection of DVDs and books.

Rebounding: Perfect for… strong bones
Bouncing on a mini-trampoline might not sound like an exercise fit for older adults, but Laura Woods, exercise and lifestyle supervisor at Esporta’s Warwickshire Club, disagrees. ‘My classes are full of older women who have found rebounding more enjoyable and beneficial than any other exercise they’ve tried,’ she says. Maybe that’s down to its promise to strengthen the skeletal system and help ward off osteoporosis, a common condition for post-menopausal women following changes in hormone levels. In fact, the International Menopause Society claims half of women over 50 will suffer a bone fracture caused by osteoporosis. Research from NASA found rebounding can prevent a loss of bone mass because returning to the bed after jumping increases the G-force (gravitational load) on the body. ‘Plus the rebounder absorbs the impact of each movement so your bones and joints don’t have to,’ adds Woods. If you can’t make it to a class, invest in a bed for your home (www.trampolinesgb.com).

Your exercise checklist

What to look out for before starting any exercise regime:

• Warm up Research shows spending 10-15 minutes easing into your routine can boost metabolism and increase flexibility for your workout.
• Tell your doctor Regular exercise will help lessen symptoms of most health conditions, but ask your GP if you’re worried.
• Kit yourself out Make sure you have suitable footwear, clothing and equipment for the exercise you choose. Ask your instructor what you should buy.
• Choose your soundtrack Listening to music while you exercise can not only make it more enjoyable, but also increase your motivation.
• Keep hydrated Carry water when you work out – it’s vital to stay hydrated even if you don’t feel hot or sweaty.

Words: Victoria Joy