Tag: personal trainer leatherhead

The Importance of Physical Activity for Seniors: Staying Healthy, Strong, and Independent

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As we grow older, staying physically active plays an even more important role in supporting overall health, independence and quality of life. Regular movement can help prevent certain chronic conditions, elevate mood and increase energy for everyday life activities. In this blog, we’ll look at why physical activity matters for seniors and share practical tips for creating a healthy routine.

Why Fitness Matters

As the body grows older, we naturally lose muscle mass, bone density, balance and joint flexibility. But “natural” doesn’t mean “inevitable.” Research shows that consistent exercise can:

  • Reduce the risk of chronic diseases: such as heart disease, diabetes and osteoporosis.
  • Improve balance and coordination: helping prevent falls.
  • Boost strength and stamina: making daily tasks easier.
  • Enhance mood and cognitive health: reducing anxiety, depression, and cognitive decline.
  • Support longevity: adding years and quality to life.

Tips for Getting Started Safely

  • Speak to your healthcare provider: to ensure it is safe and appropriate to exercise especially if you have any existing medical conditions.
  • Set realistic goals: start with small, achievable goals and gradually increase the intensity and duration of your workouts.
  • Listen to your body: pay attention to how your body reacts and rest when needed.
  • Make it social: exercise with a friend, join a class, or participate in community programs.
  • Celebrate progress: celebrate your achievements with small rewards to stay motivated.

Staying active is one of the most effective ways for seniors to protect their health, maintain independence and enjoy a higher quality of life. Whether standing, seated, indoors, or outdoors, there is always a way to keep moving. Remember, it’s never too late to start a fit and active lifestyle!

What is abdominal separation / diastasis recti?

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Abdominal separation is a common condition that occurs in pregnancy and postpartum, where the left and right halves of the rectus abdominis (six pack muscles) separate.  Diastasis means separation, and recti refers to the rectus abdominis muscles.

abdominal separation mutusystem

Abdominal separation is caused by overstretching of abdominal muscles, to allow to growth of the uterus and baby during pregnancy.  A small amount of widening of the gap happens in all pregnancies and is normal. Abdominal separation occurs in about 30% of all pregnancies.  The gap returns to less than 2 finger-widths spontaneously in most pregnancies, but for many, the tissue remains too wide, causing problems.  The abdominal muscles become weak, and therefore reduce the protection and stability of the whole body, not just the abdomen section.

How to test for abdominal separation / diastasis recti?

  1. Lie on your back with your knees bent, and your feet flat on the floor
  2. Place one hand on your abdomen, with your fingertips just above the belly button
  3. Lift your upper body a couple of inches off the floor, and gently press your fingertips on the abdomen
  4. Move your fingertips along the midline, above and below the belly button to check for separation
  5. A gap of two or more finger-widths is generally considered as abdominal separation

What exercises / movements should be avoided when abdominal separation is present?

Once abdominal separation is confirmed, you will need to focus on pulling the abdominal muscles closer together, and avoid any movements that pull the muscles apart on a daily basis.

Here’s a quick checklist of exercises / movements to avoid:

  • Flexion of the spine. Examples: crunches, sit-ups. Not only crunches and sit-ups make the separation worse, they are also bad for the back. So no more crunches or sit-ups ladies!
  • Crunching up to get out of bed or get up from the floor. Always roll over to your side, then use your arms to push yourself up to a sitting position.
  • Any movement that involves strong / resisted rotation or side flexion. Examples: side crunches, russian twists, ab ‘bicycles’, side-bends with dumbbells.
  • Plank.  The amount of pressure placed on your abdominals while holding a plank can be immense, it can easily make any gap in your abdominals worse.  As the separation heals, this exercise can be slowly introduced into your workouts.
  • Movements that stretch the abdominals. Example: back extensions. Not only these movements will feel uncomfortable, they are inappropriate for weakened abdominal muscles.

So you might be thinking ‘what can I do about my abdominal separation’? Luckily, there are specific exercises you can do to help your abdominal muscles recover, and I am here to help explain it to you. Find out more on our ‘Abdominal Separation Recovery Programme‘ here.

Sugar awareness week 2020

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This week is Sugar Awareness Week. Sugar is found is a variety of foods. Free sugars are sugars added to food or drinks (biscuits, cakes, sweets, chocolates, cereals, ice-creams, fizzy drinks, flavoured yoghurts). Sugars in honey, syrups and fruits juices also count as free sugars. Eating too much sugar can cause weight gain, tooth decay and diabetes. The World Health Organization recommends that added sugar intake is no more than 24g (6 teaspoons) per day.

 

Action plan:

🍎Understand the health impacts of consuming too much sugar
🍎 Create an environment so that there is less temptation to consume sugar
🍎 Replace sugary snacks with fruits, low-GI carbohydrates, unprocessed nuts, protein rich food (balanced diet)
🍎 Encourage healthy eating habits
🍰 Enjoy a slice of cake at celebrations without feeling guilty

Are you trying to cut back on sugar? Let me know how you are getting on.