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Nutrition and Exercise

Woman smiling & stretching her hands under the sun

Get ready, get set and go!

Like most people, you've probably heard that physical activity, including exercise, is good for you. If you're already active, keep it up. Don't worry if you have never exercised, or if you have stopped for some reason. 

We want to provide you with tips and tricks about physical training and you can find a variety of different workouts for strength, balance and flexibility that can be completed at home or in a community setting. 

Be Active!

 

Staying or becoming physically active as you age can help promote and maintain good health. Exercise and physical activity helps to prevent and counteract many of the consequences of ageing. This includes the loss of strength and mobility, bone health, balance and ability to carry out everyday tasks. 

Being active brings multiple health benefits:

  • Helps to maintain and improve your physical independence 
  • Helps to improve your balance 
  • Helps to stay fit, which may help to cope with diseases
  • May help to improve mood, well-being and overall quality of life
Man exercising

Introduction to Fresubin Exercise

Recommendations on physical activity

FITT Full form

 

 

 

The World Health Organisation recommends that adults aged 65 years and above should engage in at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous physical activity each week. Most national organisations for health offer similar guidance and set out the FITT principle.

Set a goal 

Having a goal in mind and working towards it can be also very helpful. As you begin training spend time thinking about what motivates you and what you want to achieve. Once you have identified an area important to you, try to set some SMART goals (specific, measurable, achievable, relevant and timed). These goals can be short-term and long-term, including things you want to work towards. They don't need to be about fitness but what fitness means to you e.g. playing with your grandchildren, or getting out with friends or family. 

For more goal setting tips, download the Fresubin exercise book. 

Fresubin Exercise Book

Filename
Fresubin Exercise Book.pdf
Size
1 MB
Format
pdf

 

Stay safe while exercising

Please take a look at our list of useful tips and potential things to watch for:

1. Although exercise is safe for most people, there is a small risk of cardiovascular complications. A health screen can be used to assess and minimise risk by looking at your current level of exercise, the presence or absence of symptoms and diseases, and your desired intensity of exercise. 

2. If you are already exercise but develop any signs or symptoms e.g. shortness of breath with usual activity, chest discomfort or dizziness, it is recommended you stop exercising and speak with a healthcare professional to seek medical clearance before continuing. 

3. Some medicines may influence your tolerance to exercise. For example, medicines to lower blood pressure can increase the risk of hypotension following a bout of exercise and disrupt your balance. If you are taking any medicines, it is worth asking your healthcare professional who may tailor the recommendations for you.

4. Remember to start small and build up gradually. Any increase in your level of physical activity can be helpful. With training you can safely increase the duration, frequency and intensity of activity. 

5. With advice and experience, you will become more familiar with recognising limiting signs or symptoms to help set the intensity of your exercise. Your heart rate, breathing and sense of effort can all help you monitor how hard you are exercising.

6. Exercising with others is a useful way to stay safe and make exercise enjoyable. 

7. Stop exercising immediately if you experience any sudden chest discomfort, dizziness, blurred vision or fainting or severe pain, fatigue or shortness of breath. 

Strength Exercises

Find out what exercises you can do to increase your strength click here

Exercising

Balance Exercises

To find out what exercises you can do to improve balance click here

Balance Exercise

Flexibility Exercises

To find out how you can improve you flexibility click here

Exercising