Six things a physio wishes people over 60 would stop doing

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As we age, maintaining physical health becomes very important, especially for those above 60 years of age. While there is a natural slowdown with age, certain habits can hinder mobility and even lead to long-term injuries.

Whether you stretch, lift weights or walk 10,000 steps a dayMobility of any kind can help reduce health problems and maximize longevity.

Below, physiotherapist Lucy Macdonald from RestartPhysio identifies six common pitfalls for those over 60 and gives advice on how to avoid them.

1. Doing too much too soon

“It’s the number one cause of injury and pain that I see,” says MacDonald.

“A sudden increase in activity levels, or doing something your body hasn’t done in a while, is a good way to cause injury.”

2. Thinking ‘Strength Training Isn’t for Me’

“As we age, strength training becomes more important to prevent muscle wasting and build muscle that prevents injuries,” explains Macdonald. “It’s never too late and it doesn’t need to take a lot of time.

“It requires two half-hour sessions a week using weights to work all the main muscle groups. Just make sure to start low and increase in small steps, or even better, do it under the guidance of a physiotherapist.”

Strength training is for everyday – and it's especially beneficial as we age — Strength training is for everyday – and it’s especially beneficial as we age ,AP/R,

3. Believing the best days are over

Don’t put limits on yourself – age is just a number!

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“Some of the fittest people I’ve met were in their 70s and it was down to choosing a retirement lifestyle that revolved around taking care of the body and mind,” shares MacDonald.

“Many people in our 40s and 50s have dependents to care for – old and young – and careers in full swing, so the time available for exercise, rest and good nutrition is limited. But, as we get older we often have more time to do recreational activities that are good for the body and mind and lead to better health.”

4. Hoping to get away from the bad habits of youth

Neglecting the key basics – sleep, exercise and diet – will quickly set you back and negatively impact your health.

MacDonald stressed, “Despite the reduction in the time pressure of aging, we cannot escape the fact that our bodies take longer to heal and so we cannot get rid of bad habits such as poor nutrition, less sleep and sporadic exercise.”

5. Being afraid to do something new

Adopting a new form of exercise can be extremely beneficial ,the countryside,

“It’s never too late to try a new activity or form of exercise,” insists MacDonald. “There’s so much on offer, the main thing is to do something with people you enjoy, that way you’ll stick to it, which is the key to long-term health.”

6. Loss of balance and increased risk of falls are inevitable

“This is not the case, if you work on your balance you will see results, if you don’t it will decline,” says MacDonald. “Exercising a few minutes a day helps prevent falls, a leading cause of morbidity and mortality in older people.”

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The physio recommends incorporating balance exercises into your everyday routine as an already established habit.

“For example, when you’re brushing your teeth, stand on one foot at a time with your eyes closed and your hands hovering over something to support you if needed,” advises MacDonald.