Six Habits Over-60s Should Ditch, Says a Physio

Staying physically fit grows more important as we get older, particularly for individuals above 60 years old. Even though a gradual decrease in energy levels is normal with aging, particular practices might impede movement and potentially result in lasting damage.

No matter if you choose stretching, weightlifting, or walking 10,000 steps a day Any form of movement can assist in reducing health problems and enhancing lifespan.

Here, physiotherapist Lucy Macdonald from RestartPhysio highlights six frequent traps for individuals aged 60 and above, along with guidance on steering clear of these issues.

1. Taking on too many tasks at once

"This is the leading reason for the injuries and pains I encounter," states Macdonald.

"Suddenly ramping up your activity level or engaging in activities your body isn’t used to can easily lead to injuries." Instead, gradually boost your activity levels bit by bit. "Split chores such as gardening or painting into smaller parts and get some practice first; then tackle more demanding activities like playing soccer with your grandchildren," advises the physiotherapist.

2. Believing 'strength training is not my thing'

As we age, engaging in strength training grows increasingly crucial for preventing muscle loss and building muscles that help ward off injuries," says Macdonald. "It's always an opportune moment to start, and it doesn't need to consume much of your day.

Two 30-minute sessions each week focusing on weight training for all major muscle groups should suffice. Make certain to begin with lighter loads and increase gradually, or ideally, follow the supervision of a physiotherapist.

3. Feeling that the peak moments have passed

Avoid setting restrictions based on your age – numbers mean nothing!

"Some of the most physically fit individuals I've encountered were in their 70s, and this was due to adopting a retirement lifestyle focused on taking care of both the body and mind," says Macdonald.

In our 40s and 50s, numerous individuals shoulder responsibilities for both the elderly and children, all while juggling demanding careers. Consequently, the hours allocated to physical activity, sufficient rest, and proper nutrition tend to be scarce. However, as we advance in age, we frequently find ourselves with increased free time to engage in pleasurable pursuits beneficial to both our bodies and minds, ultimately fostering much healthier lifestyles.

4. Anticipating being able to continue youthful misdeeds without consequence

Failing to address the essential basics—sleep, exercise, and nutrition—will swiftly come back to haunt you and have an adverse effect on your well-being.

Even though the pressure of aging may lessen, we must acknowledge that our bodies require more recovery time," points out Macdonald. "As such, we can't afford to maintain unhealthy practices such as inadequate diet, insufficient sleep, and irregular exercise.

5. Feeling scared about trying something new

Macdonald stresses, "It's always possible to start a new hobby or fitness routine." He adds, "With plenty of options available, the important thing is to discover an activity you're passionate about and do it alongside folks you like. This will ensure consistency, which is essential for maintaining your health over time."

6. Believing that a decrease in balance and an increase in fall risks are unavoidable is common.

This isn't true; improving your balance will yield noticeable benefits, whereas neglecting it can lead to deterioration," states MacDonald. "Engaging in just a few minutes of exercise daily helps avoid falls, which are significant contributors to health issues and fatalities among elderly individuals.

The physio suggests integrating balance exercises into your daily activities by attaching them to a habit you already have in place.

"For instance, when you're brushing your teeth, try standing on one leg alternately with your eyes shut and keep your hands ready near an object for balance if needed," suggests Macdonald.

Read more: I've taken 10,000 steps daily for three years now—these five unexpected advantages convinced me to keep up this routine.

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