Grow old healthy
The natural degradation processes in the body already start from the age of 30. The sometimes enormous differences in the performance of older people of the same age can be explained on the one hand by their genetics and on the other hand by their lifestyle. We can hardly influence our genes, but we define our lifestyle every day. Healthy routines such as daily physical activity and a balanced diet can help to counteract or slow down the natural aging processes.
TRUEFIT recommends:
- Daily healthy routines. Analyze your habits and evaluate them once according to the health-promoting effect. Try to replace unfavorable behavior with health-oriented ones.
Man is a creature of habit. When many good habits are the norm in everyday life, the maximum health-promoting success can be achieved. You can quickly get used to a delicious, balanced breakfast and a subsequent walk. And already in the first hours of the day you have done something very good for yourself.
TRUEFIT recommends:
- Daily outdoor exercise, every step has a positive impact.
- Make standard meals such as breakfast or snacks healthy.
Even if the general condition in old age sometimes shows huge inter-individual differences, the ability to exercise remains until the highest age. Of course, it is worth starting health-promoting activities early and ageing with a high quality of life, but it is never too late to start. So when we talk about "sport in old age", it varies a lot what condition a person is in and what accents they need in a workout.
TRUEFIT recommends:
- Take a good look at your health and don't ignore the first warning signs.
- Invest in preventive medical check-ups; the earlier they are detected, the greater the chances of doing something minimally invasive against a possible illness.
- Inform yourself about possible diseases and treatment options.
Before focusing on the various abilities such as strength, endurance, flexibility, speed and coordination, it is important in health-oriented training to optimise posture and reduce or, even better, completely avoid incorrect stresses in the musculoskeletal system. In this way, signs of wear and tear such as arthrosis and chronic strain on the back, for example, can be minimised. Many a knee prosthesis is already pre-programmed in the gait pattern of many young people. With the right training interventions, the wear and tear on the incorrectly loaded joint can be reduced and later surgery can perhaps be prevented or at least postponed.
TRUEFIT recommends:
- Have your posture analysed and internalise your optimal posture. The right exercises will help you to improve it.
- Incorrect posture in individual segments usually becomes apparent early on through pain after or during exertion. A movement specialist can help you with the right exercises to stabilise the joint and strengthen the optimal axis of movement.
Movement preparation in particular is becoming increasingly important for older, impaired people. Targeted load preparation can be essential for stressed structures. A morning exercise programme has proven to be highly recommendable in practice and should become a daily routine for everyone by the time they retire at the latest. The focus should be on mobility, balance and stabilisation of important joints.
TRUEFIT recommends:
- A morning exercise programme to move through all joints and also specifically stressed body parts and prepare them for the subsequent stresses.
- In the evening, stressed structures can be relieved with massages or static stretching exercises and regenerative processes can be supported.
- In order to counteract the risk of falling, strength, especially of the lower extremities, should be trained in addition to balance. Hobbies such as hiking, walking, cycling, swimming and others should be planned regularly, also as an adventure or excursion. Endurance capacity is promoted and strengthened, as is the ability to participate.
TRUEFIT recommends:
- Train your balance daily, for example in a one-leg stand.
- Maintain leg strength with targeted strengthening exercises, which can also be done easily at home.
We are all getting older and often have to learn to listen to our bodies again. We hope to be able to give you helpful input with these tips and are of course also happy to receive your feedback or further good tips from you. We benefit from the experiences of our clients. Our oldest client enjoyed his last training session at the age of 101. Tips from the following report naturally also come from this wonderful cooperation and his wisdom.
Your TRUEFIT-Team