To attain a self-reliant and prolonged existence, professionals endorse these two key activities.
Promoting Mobility and a Mediterranean Diet for Elderly Fitness
Concerned seniors attending my exercise class share common goals: maintaining independence, enhancing mobility, and increasing longevity. They strive for the agility to reach high shelves and tend to gardens, with a focus on ageing gracefully.
Fortunately, I had the opportunity to speak with Catherine Norton, associate professor of sport and exercise nutrition at the University of Limerick, and her colleague, exercise physiologist Dr Gráinne Hayes. They offered invaluable advice to help achieve these objectives.
"Combining mobility exercises with a healthy diet is a proven way to ward off frailty and ageing," Norton shares with Fit&Well.
Mobility Training
"Mobility training is a hidden gem of healthy ageing," Hayes explains. "It fosters joint flexibility, improves posture, and reduces the risk of falls and injuries, ultimately minimizing wear and tear on our joints."
Hayes suggests incorporating mobility training for optimal results, emphasizing that "it complements, rather than replaces, strength training or cardio exercises." She encourages starting mobility exercises as early as possible but acknowledges that it's never too late to begin.
The World Health Organisation recommends older adults engage in exercises promoting functional balance three or more days a week. This includes activities such as Tai Chi or mobility moves like the sit-to-stand, requiring minimal time investment. A few minutes of daily practice can yield significant improvements.
Norton offers some lighthearted advice: "Mobility is about freedom—it helps us maintain independence, confidence, and connectivity to the world. Solving Sudoku, stretching in the kitchen, or even dancing while watching TV are simple ways to incorporate mobility into daily routines."
Mediterranean-Style Diet
"Nutrition plays a crucial role in mobility and overall well-being," Norton asserts. "Adopting a Mediterranean-style diet rich in fruit, vegetables, fish, and healthy fats can help reduce inflammation and support joint health."
The Mediterranean diet, recommended by various health organisations including the World Health Organisation, includes proteins for muscle strength, healthy fats to ease joint inflammation, calcium and vitamin D for bone health, and antioxidant-rich foods to manage inflammation and stiffness. Adequate hydration is also essential to keep tissues elastic and reduce the risk of injury.
Incorporating these elements into daily routines will empower older adults to manage ageing gracefully, maintain mobility, and enhance their overall well-being.
"Combining mobility exercises, such as the sit-to-stand or Tai Chi, with a Mediterranean-style diet can significantly contribute to warding off frailty and ageing gracefully."
"Strength training and cardio exercises, while beneficial, should be supplemented with mobility training for optimal results in maintaining joint flexibility, improving posture, and reducing the risk of falls and injuries."
"Adopting a Mediterranean-style diet, rich in fruit, vegetables, fish, and healthy fats, can help support joint health, reduce inflammation, and provide essential nutrients for bone health."
"Adequate hydration, in addition to a healthy-diet, is vital to keep tissues elastic and minimize wear and tear on our joints, thereby reducing the risk of injury."
"Engaging in fitness-and-exercise programs focusing on mobility, strength training, cardio, and a healthy-diet are key components of a comprehensive health-and-wellness plan for the elderly, promoting independence, longevity, and ageing gracefully."
