Staying Active After Retirement: Exercising In Later Life

As we age, maintaining an active lifestyle becomes increasingly important. Regular exercise can help us to stay healthy in later life, to maintain our independence and enhance our quality of life. Whether you are new to fitness or looking to enhance your current routine, this guide has something for everyone - much of which can be implemented using the facilities at one of our Pegasus Homes communities.

Benefits of Regular Exercise In Later Life

Regular exercise improves cardiovascular health, enhances flexibility and balance as well as helping to increase muscle strength and bone density. All of these can help to contribute to overall mobility and a reduced risk of falls or osteoporosis. Additionally, exercise can significantly impact mental health, reducing the risk of depression, anxiety and cognitive decline. 

Safety is paramount, however, so consulting a healthcare provider before starting any new exercise program is essential. Gradually increasing workout intensity, avoiding injury and incorporating a proper warm-up and cool-down routine are vital steps to ensure a safe and effective exercise regimen.

Many of our communities have on-site gyms, yoga and stretch studios, indoor and outdoor pools, for you to take part in whatever exercise feels safe, comfortable and enjoyable for you.

Safety Considerations

Before starting any new exercise routine, it is essential to prioritise safety. Here are some key considerations:

• Talk to a doctor or physician: Always check with your doctor before beginning a new exercise program, especially if you have any chronic conditions or are on medication.
• Avoiding injury: Start slowly and gradually increase the intensity of your workouts. Listen to your body and avoid pushing too hard.
• Proper warm-up and cool-down: Incorporate at least 5-10 minutes of warm-up and cool-down exercises to prepare your muscles and prevent injury.

Types of Exercises

Cardiovascular Exercises

Cardio exercises are excellent for improving heart health and overall stamina. Here are some low-impact options:

• Walking: A simple and accessible exercise. Aim for a brisk 30-minute walk most days of the week. At The Vincent in Bristol, our residents can take this exercise around the expansive landscaped gardens.
• Swimming: Provides a full-body workout and is gentle on the joints, making it ideal for seniors. At One Bayshill Road residents can enjoy their daily lengths in the indoor pool.
• Cycling: Whether on a stationary bike such as those in the gym at Tetbury, Steepleton, or riding your own bicycle around the grounds of Highfields, West Byfleet cycling is great for cardiovascular health. 

These do not need to be strenuous activities but just enough to get the blood moving.

Strength Training

Building muscle strength is crucial for maintaining independence and performing daily activities. Some effective exercises include:

• Light weight lifting: Use dumbbells to perform exercises such as bicep curls and shoulder presses.
• Resistance bands: These are versatile and can be used for a variety of exercises, including seated rows and leg presses.
• Bodyweight exercises: Simple movements such as squats and wall push-ups can help build strength without any equipment.

Our Belle Vue community boasts a state-of-the-art gym with high-specification equipment, available to residents 24/7 as desired.

Flexibility and Balance

Improving flexibility and balance can help prevent falls and improve mobility. Consider incorporating:

• Yoga: Gentle yoga poses can enhance flexibility and promote relaxation.
• Tai Chi: Helps to improve balance, coordination and overall well-being.
• Stretching Routines: Regular stretching can keep muscles flexible and reduce stiffness.

The dedicated studio space at our Bath Leat community offers regular Yoga and Tai Chi classes, designed to get our residents moving and keep them stable in later life.

Embracing regular exercise in your later years is one of the best ways to maintain independence, boost physical and mental health, and enhance overall quality of life. It is never too late to start so take a deep breath and move toward a stronger, more resilient you. Your best years are still ahead!