EAST GIPPSLAND NEWSPAPERS | 3 EDITION 2 - 2024 WEDNESDAY, SEPTEMBER 25, 2024 Are you in (or approaching) your later years? Are you wondering what you can do to ensure your bones stay strong through the next period of your life? As we age it is common to begin feeling the effects of years of 'life' on your body. Diseases like osteoarthritis (i.e. degeneration of joints) and osteoporosis (i.e. weakening of bones) are more common in the elderly population. But just because the figures show this, it doesn't mean these diseases will affect your ability to lead a full and active life. The good news is, there is plenty you can do now to reduce the risk of bone-related problems down the line. Here are a few exercises for ageing bones that you can perform regularly to keep you and your bones in tip-top shape Weight-Bearing and Resistance Are Key It is widely accepted that to increase bone health, we need to stress the bones of the skeleton. The best way to do this is through weight-bearing exercises (i.e. exercises performed in an upright position with our legs impacting the ground). Resistance-type exercises are also beneficial in protecting the skeleton against the effects of ageing. 'Resistance' implies an exercise that is performed against a force acting on the body. A simple example would be to compare walking through your house to walking through strong head-on winds. The wind pushing against the body is the resistance aspect. When we exercise, forces acting on our muscles help to build strength. The forces placed upon the skeleton through the muscles help to activate special bone-building cells within the bones, and these help to maintain or build strength in the bones depending on the intensity of the exercise. In order to increase bone strength, we need to regularly push our bodies beyond the intensity of simple everyday tasks, like walking. Age Is a Factor Now, if you're worried, we're not going to suggest a new gym membership and intense weightlifting program, then rest easy. There are lots of things to consider, and age (as well as medical history) is a big factor when it comes to prescribing exercise. Someone who is 80 will need a different exercise regime compared to someone who is 55 when it comes to targeting bone health. Exercises to Try - Walking uphill - Hiking across the countryside - Stair climbing or step-ups - A friendly game of tennis or badminton - Dancing - Pilates You can add resistance to your exercise program by: - Lifting weights (always start light to not overload the body) - Exercising using cables or resistance bands (again, use light resistance to begin with) - Carry a bag of rice in your backpack when out walking To help get you started on the pathway to exercise for stronger bones you could come along and join a free Healthy Ageing Program which is run in the Baw Baw, Latrobe and East Gippsland Shires. The Healthy Ageing Program is sponsored by Gippsland PHN and funded by the Commonwealth Government. There are many safe exercises for ageing bones, and the team at HealthLinks Gippsland will help to find the right exercises to suit your body. Exercises for ageing bones Walking up stairs or hills provided great benefit to ageing bones. (PS) 0412 939 000 admin@trinderplumbing.com.au www.trinderplumbing.com.au Need a Plumber? Plumbing & Gasfitting Pty. Ltd. Wayne(Chad) Licence No. 27893 INDUSTRIAL | COMMERCIAL | DOMESTIC Servicing East Gippsland for over 30 years • All Types of Plumbing & Maintenance • New Houses & Renovations • Septics & Treatment Plants • Drainage & Blockages • Gas Work EN22261 Bairnsdale & District Table Tennis Association/KeenAgers Just for Seniors KeenAgers seniors social Table Tennis: $5 per session Mondays & Thursdays 8:30am to 11:00am Also available, table tennis sessions for all adults & juniors Inquiries: David Pratt 0409 568 280 Bairnsdale Squash & Table Tennis Centre, 5152 7366 64 Great Alpine Road, Lucknow EN22332 THURSDAY MORNINGS 10:15 - 11:15AM Ph: 0437853570 Email: info@janpiantaschoolofdance.com.au www.janpiantaschoolofdance.com.au 1 floor Cremin Hall Pyke Street, Bairnsdale Ballet for over 50s st EN25326 9/30 Howitt Avenue, Eastwood Shopping Centre, Bairnsdale Delivery Available Visit our website or give us a call for more details P: 5152 6945 F: 5152 6974 EN25608
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