Do you often feel like you’re in the brink of having a tumble? How about constantly feeling like you lack physical strength?
The Fit at 60 Squad understands the hurdles of ageing, which is exactly why we’ve put together a foolproof guide for our community in their freedom years to help them get that pep back in their step!
Why it matters to maintain balance and strength in your freedom years
As we age, the significance of maintaining balance and strength becomes increasingly pronounced, especially in our 60s. This decade often marks a pivotal time in life when the body begins to experience a natural decline in muscle mass, bone density, and overall agility. Understanding the importance of balance and strength during this stage can empower you to take proactive steps toward enhancing your physical health and well-being.
Balance is not just about avoiding falls; it encompasses the ability to perform everyday activities with confidence and ease. A strong sense of balance allows you to navigate your environment safely, whether you are walking on uneven surfaces, climbing stairs, or simply getting up from a chair. Over the years, our vestibular system, proprioception, and muscle strength may weaken, leading to an increased risk of falls and injuries. By prioritizing balance-training exercises, you can develop greater stability, coordination, and spatial awareness, ultimately enhancing your independence.
Similarly, strength training is crucial for counteracting the effects of aging. With the loss of muscle mass—a condition known as sarcopenia—comes a decrease in metabolic rate, which can contribute to weight gain and a host of related health issues. Engaging in regular strength exercises not only helps maintain muscle mass but also promotes better joint health, improves posture, and enhances overall functional capabilities. Building strength can even contribute to improved mental health, as physical activity has been shown to release endorphins, reduce anxiety, and boost mood.
Ways You Can Improve Your Balance
Improve your balance and strength through exercise
Incorporating safe and effective exercises into your routine can significantly enhance your stability and strength, allowing you to move with more confidence. Some of our favourite exercises that can help improve your balance include Tai Chi, single leg stands, single leg raises, and chair stands.
Alternatively, the Fit at 60 squad has created the ‘7 Days to Better Balance’ series–an exclusive video series that focuses solely on improving your balance, one day at a time.
When it comes to increasing your strength, there are several routes you can take to improve your everyday performance. Here are a few things to keep in mind when engaging in strength training:
- Start slow, progress gradually: Begin with low weights or resistance bands to familiarize yourself with the movements. Focus on proper form and technique before increasing intensity. This gradual approach helps prevent injuries and builds a solid foundation for future progress.
- Prioritise Functional Movements: Strength training is most beneficial when it mirrors the activities of daily life. Incorporate exercises that mimic real-world movements, such as squats, lunges, and step-ups. These functional exercises not only build strength but also improve balance and coordination, making everyday tasks easier and safer.
- Emphasize Consistency Over Intensity: Regularity is key to seeing improvements in strength and balance. Aim for at least two to three strength training sessions per week, incorporating a variety of exercises that target all major muscle groups. Consistency helps to reinforce muscle memory and ensures that your body continues to adapt and grow stronger over time.
- Listen to Your Body: It’s crucial to tune into what your body is telling you. Pay attention to any discomfort or fatigue, and don’t hesitate to modify exercises or take rest days when needed. This self-awareness will not only keep you safe but also foster a more enjoyable and sustainable training experience.
The role of nutrition in improving your balance and strength
The foods we consume plays a crucial role in maintaining our muscle mass, bone density, and overall vitality, making it essential to focus on a well-rounded, nutrient-dense diet.
First and foremost, prioritising protein intake is vital for muscle repair and growth. Incorporate high-quality protein sources such as lean meats, fish, legumes, and dairy into your meals to help preserve muscle strength. Aim to include protein in every meal, as it not only aids in muscle maintenance but also promotes satiety, which can help in managing weight—a crucial factor in stability and balance. Equally important is ensuring you get sufficient calcium and vitamin D. These nutrients work hand in hand to support bone health, reducing the risk of fractures and osteoporosis. Dairy products, leafy greens, and fortified foods are excellent sources of calcium, while sunlight exposure and foods like fatty fish and fortified cereals can help meet your vitamin D needs. Consider consulting with your healthcare provider about supplements if you’re concerned about your levels.
Lastly, supplements such as Collagen, Vitamin D and and Vitamin B12 can help decrease the risk of falls. At Fit at 60, we’ve taken the time to do all of the research for you which is why we’ve made it possible to shop products that can help you improve your strength and balance on our very own web shop! As usual, all of our products are only the very best of quality. No corners cut!
Check out some of our products that can help improve your balance and strength:
Shop 300g Pure Hydrolyzed Collagen Peptides
Shop 100ml Fulvic Humic Liquid Concentrate
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