{"id":21873,"date":"2017-08-11T15:48:15","date_gmt":"2017-08-11T15:48:15","guid":{"rendered":"https:\/\/mioli.wpengine.com\/?p=21873"},"modified":"2024-02-27T14:28:55","modified_gmt":"2024-02-27T14:28:55","slug":"top-tips-turn-back-clock","status":"publish","type":"post","link":"https:\/\/www.moveitorloseit.co.uk\/health\/top-tips-turn-back-clock\/","title":{"rendered":"Top tips to turn back the clock"},"content":{"rendered":"<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/vMs7UspnUNg?list=PLmc-9Le5L6AL90lY-xbY4Sx9g-Nr-Gl0I\" width=\"854\" height=\"480\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>If you\u2019re one of the 11.4 million people over 65 or if you are caring for (or care about) your ageing parents and grandparents, then you may be familiar with the tricky balance of wanting to encourage them to stay active but not do any harm. Often our efforts to make life easier for them can be exactly the opposite of what is best.<\/strong><\/p>\n<p>Our natural response when we see loved ones struggling to get upstairs, or huffing and puffing doing the housework, is to say \u201cSit down, I\u2019ll do that!\u201d What we really need to say is \u201cDo as much as you can manage; well done you!\u201d\u00a0So when do we need to step in? What can we ignore and when should the alarm bells ring? Here\u2019s a list of the five things you need to spot and what you can do about them to turn back the ageing clock.<\/p>\n<p><strong>Can you get up from a chair without using your arms?<\/strong><\/p>\n<p>Did you know that by the time someone is in their 80s they can have lost up to half their muscle mass? So for them, getting out of a chair becomes a real challenge; in fact, it\u2019s the equivalent of someone in their 40s getting out of a chair using only ONE leg! (If you\u2019ve just tried doing that you\u2019ll have some empathy for your Grandparents now).<\/p>\n<p>If you can\u2019t, this is a sign of sarcopenia which is the loss of muscle that leads to frailty. It\u2019s a subtle decline so we often don\u2019t realise that we\u2019re using our arms to push ourselves up and often flopping down into a chair without any control when we sit.<\/p>\n<p>Does it matter? Absolutely! This is a warning sign that you\u2019re on a downward spiral so it\u2019s time to act and the solution is simple. All you need is a sturdy upright chair and 30 seconds every day.<br \/>\n\u2022 Sit forward on the chair so you can pull your heels back under your knees<br \/>\n\u2022 Sit up tall and tighten your tummy muscles slightly<br \/>\n\u2022 Rock forwards bringing your nose over your toes and push upwards swiftly to stand<br \/>\n\u2022 Lower yourself safely back into the chair and repeat as many times as you can.<\/p>\n<p>If you need to use your arms at first, that\u2019s okay. As you improve you\u2019ll be able to do this faster and more easily, even with your arms across your chest. If your knees are groaning, try placing a cushion on the chair to lift yourself up a little higher.<\/p>\n<p>Research has shown these to be scores to aim for:<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-21878\" src=\"https:\/\/www.moveitorloseit.co.uk\/wp-content\/uploads\/2017\/08\/ageing-table-1.png\" alt=\"\" width=\"813\" height=\"152\" \/><br \/>\n<strong>Are you able to get up from the floor?<\/strong><\/p>\n<p>If you\u2019re a gardener, you\u2019ll know how important it is to get up from a kneeling position and may well take this for granted as part and parcel of living an active life. But what if you\u2019re starting to struggle?<\/p>\n<p>It\u2019s little wonder we called our exercise programme Move it or Lose it, because this is exactly what happens if we stop doing a particular movement. Even if it\u2019s a bit of a challenge, don\u2019t give up, keep on doing it and more often!<\/p>\n<p>As long as you haven\u2019t got any serious knee problems or joint replacements, try this exercise on a carpet.<br \/>\n\u2022 From a standing position, kneel down on one leg, then the other<br \/>\n\u2022 Now try to get back up by placing one foot on the floor and pushing up to stand<\/p>\n<p>You might need to use your hands at first, or have a piece of furniture there to help. But keep practising and your leg muscles will soon respond and this will get easier.<\/p>\n<p>Although we don\u2019t like to mention the \u2018F\u2019 word (falls), many people have to call an ambulance after a fall, not because they are hurt but because they simply cannot get back up unaided. So keep those leg muscles as strong as possible for as long as possible.<\/p>\n<p><strong>Can you put your socks on when standing?<\/strong><\/p>\n<p>This is a tricky one as you don\u2019t want to try this if your have poor balance, better to sit down and be safe, but it does act as a red flag to alert you to the fact you\u2019re getting more wobbly. Here you need to take heed and do something about it.<\/p>\n<p>It\u2019s a good idea to test out your balance regularly. In our Move it or Lose it classes we incorporate balance exercises and it frequently comes as a bit of a shock when we ask someone to take our balance screening test. When asked about balance they often say it\u2019s absolutely fine; then when they stand in tandem stance (with one foot directly in front of the other) they realise they\u2019re not as steady as they thought.<\/p>\n<p>The good news is, we can make improvements if we practice balance exercises regularly. We suggest doing this simple heel raise exercise when you\u2019re washing up.<br \/>\n\u2022 Stand at the kitchen sink and hold on with both hands<br \/>\n\u2022 Lift up both heels to balance on the balls of your feet<br \/>\n\u2022 Hold for up to 10 seconds then relax and repeat 5 times<br \/>\n\u2022 As you gain confidence, try holding on with one hand, then fingertips, then freestanding<br \/>\n\u2022 If you find this easy, try turning your head slowly from side to side when you\u2019re balancing (remember you can put your heels down or hold on at any time)<\/p>\n<p><strong>Walking slowly and shuffling<\/strong><\/p>\n<p>I remember distinctly when I became aware of my mum doing the shuffle walk; instead of picking up her feet to walk in a normal gait, she was sliding her feet along the floor like they were stuck to it. There are lots of things that can cause this, often a fear of falling is one of them, yet by shuffling there\u2019s a far great risk of you tripping over the mat.<\/p>\n<p>Use this as a signal to intervene and get along to an exercise class to work on flexibility, strength and confidence. Ask your doctor about falls prevention classes, or use our <a href=\"https:\/\/www.moveitorloseit.co.uk\/classes\/\">class finder<\/a> where you will be guided through progressive exercises that are really effective (and good fun).<\/p>\n<p>One of the exercises we do \u2013 which you can do every day at home \u2013 is the foot flexor to maintain flexibility in the ankle and help with walking gait.<\/p>\n<p>\u2022 Sit on an upright chair with feet hip width apart<br \/>\n\u2022 Imagine a pound coin is on the floor in line with the arch of one foot<br \/>\n\u2022 Now place your heel, then your toes, onto the \u2018coin\u2019<br \/>\n\u2022 Gradually increase the range of movement so you can really lift up your toes<br \/>\n\u2022 Do 10 on each foot<\/p>\n<p><strong>Do you avoiding drinking for fear of needing the loo when you\u2019re out?<\/strong><\/p>\n<p>We become less aware of being thirsty as we age yet dehydration can lead to confusion and urine infections. Many of the people I teach confide that they try not to drink before coming to class in case they need the loo on the way.<\/p>\n<p>Just like all our other muscles, the pelvic floor muscles also decline in strength as we age, particularly if we don\u2019t exercise them. There is a common misunderstanding that pelvic floor exercises are only for women (and usually after pregnancy) whereas we all need to do them \u2013 every day!<\/p>\n<p>There\u2019s no quick fix here, it takes at least 12 weeks to start to see improvements, so get started on doing this exercise and set yourself a reminder so it becomes as habitual as brushing your teeth.<\/p>\n<p>You can do these standing, sitting or lying down. This is to activate the \u2018slow twitch\u2019 muscles which help with maintaining control with a full bladder.<\/p>\n<p>\u2022 Draw up the back passage as it trying to stop passing wind.<br \/>\n\u2022 Bring this \u2018drawing up\u2019 sensation through to the front passage as if trying to stop passing urine<br \/>\n\u2022 Draw up the muscles as far as possible, but don\u2019t clench your buttocks or pull your tummy in<br \/>\n\u2022 Try to hold for up to 10 seconds, then release slowly and relax<br \/>\n\u2022 Rest for 3 seconds then repeat, build up to doing 10 repetitions<\/p>\n<p>To locate the right muscles, imagine you have to stop passing urine mid-flow; you may need to do this once or twice when you\u2019re actually on the loo, but don\u2019t do it regularly as not emptying the bladder completely may lead to infections.\u00a0Do seek help from your GP if you have a persistent problem, as there are many solutions available and there\u2019s no need to suffer in silence.<\/p>\n<p>Although getting older may be inevitable, there&#8217;s still plenty we can do to take control, turn back the clock and age well!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re one of the 11.4 million people over 65 or if you are caring for (or care about) your ageing parents and grandparents, then you may be familiar with the tricky balance of wanting to encourage them to stay active but not do any harm. Often our efforts to make life easier for them [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":28158,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[3,10],"tags":[],"class_list":["post-21873","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-healthy-ageing"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.3 (Yoast SEO v26.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top tips to turn back the clock - Move it or Lose it<\/title>\n<meta name=\"description\" content=\"Top tips to turn back the clock on ageing\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.moveitorloseit.co.uk\/health\/top-tips-turn-back-clock\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top tips to turn back the clock\" \/>\n<meta property=\"og:description\" content=\"Top tips to turn back the clock on ageing\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.moveitorloseit.co.uk\/health\/top-tips-turn-back-clock\/\" \/>\n<meta property=\"og:site_name\" content=\"Move it or Lose it\" \/>\n<meta property=\"article:published_time\" content=\"2017-08-11T15:48:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-27T14:28:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.moveitorloseit.co.uk\/wp-content\/uploads\/Blog-Top-Tips-To-Turn-Back-The-Clock.png\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Move It or Lose It\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Move It or Lose It\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/health\/top-tips-turn-back-clock\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/health\/top-tips-turn-back-clock\/\"},\"author\":{\"name\":\"Move It or Lose It\",\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/#\/schema\/person\/ffad29fb7ea321f8f79d80e52f10091e\"},\"headline\":\"Top tips to turn back the clock\",\"datePublished\":\"2017-08-11T15:48:15+00:00\",\"dateModified\":\"2024-02-27T14:28:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/health\/top-tips-turn-back-clock\/\"},\"wordCount\":1472,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/health\/top-tips-turn-back-clock\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.moveitorloseit.co.uk\/wp-content\/uploads\/Blog-Top-Tips-To-Turn-Back-The-Clock.png\",\"articleSection\":[\"Health\",\"Healthy Ageing\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.moveitorloseit.co.uk\/health\/top-tips-turn-back-clock\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.moveitorloseit.co.uk\/health\/top-tips-turn-back-clock\/\",\"url\":\"https:\/\/www.moveitorloseit.co.uk\/health\/top-tips-turn-back-clock\/\",\"name\":\"Top tips to turn back the clock - 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