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Week 1

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Reason 1

Exercise Helps Us to Age Healthily Rather Than Gracefully

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With the phrase “ageing gracefully”, images of relaxing and happy seniors spring to mind. However, ageing gracefully seems to imply that one is accepting the limitations that come with age.

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On the contrary, ageing healthily seems to imply just the opposite. Ageing healthily suggests that our later years are active and free from disability, where we can have independence and remain engaged in our community.

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Ageing gracefully – increased sedentary time by watching TV

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Ageing gracefully – less activity with increasing aches and pains

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Ageing healthily – associated with increased activity

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Ageing healthily – associated with consuming plant-based foods

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In other words, later life should be a period of sustained health and vitality rather than a time of ill health and dependency.

The goal should be to age healthily with vitality and not to age gracefully with inactivity. One of the recognised solutions to address the adverse effects of ageing is exercise. Muscular activity and exercise are known to preserve brain function and memory [1].

This is not dependent on the type of exercise. All modes of exercise, including aerobic exercise, dance and martial arts have been shown to improve memory function in all age groups [1]. Even moderately strenuous housework like gardening and cleaning is beneficial. Exercise drives neural activity in the brain and enhances the brain’s ability to function [1]. To keep our brains functioning as we age, it seems that exercise is crucial.

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Ageing healthily – associated with consuming plant-based foods

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Metaphor 1 – How Can I Prevent Injuring My Back?

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Peter and Paul are identical twins with the same genetic makeup. At the age of 40, they still look alike but have had very different jobs.

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Peter worked in a removals company and lifted a total of four tonnes every day, moving boxes from the house to the van and from the van to the house.

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Paul, however, worked in an office and had a largely sedentary lifestyle.

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Peter had no problem when lifting the pots, but Paul struggled and injured his back. In the end, Paul blamed the lifting as the cause of his back pain.

So, what went wrong?

It may be easy to say the act of lifting caused Paul to hurt his back. However, if lifting were the cause of the back pain, then Peter, who lifts much more than Paul, would have had more chances of a back injury. It is possible that Paul was not fit to lift and that is why he hurt his back.

How can we relate this story to our health?

Our backs need to be strong to be supported and protected from injury.

To strengthen our backs, we must exercise regularly and only then should we attempt to lift heavy items. Once we have trained our backs, it will be much easier and safer to move heavy objects.

Moral of the story

Be fit and only then lift!

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Exercise Notes For Week 1

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“Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum.”

“At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.”

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Remember the traffic light system should be used when you exercise.
Please do not go through the red light or break the pain barrier!

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Short intro of encouragement to compliment the notes above.

Please now go to the video page and begin you exercise plan for the week.

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Head and Neck

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Lower Back

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Otago

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References
1. Dause TJ, Kirby ED. Aging gracefully: social engagement joins exercise and enrichment as a key lifestyle factor in resistance to age-related cognitive decline. Neural Regen Res. 2019;14(1):39-42.

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