Connect with us

Health

Over-55s shouldn’t wait for retirement to make time for their health

Many respondents also felt excluded and said that sports facilities and fitness classes tended to appeal to a much younger market. While retirement can free up time, deteriorating health and wellbeing often become a new barrier.

Published

on

Photo by Matthew Bennett from Unsplash.com

People in middle-age need to keep up their physical activity levels if they are to enjoy a fit and healthy retirement – according to a report from the University of East Anglia.

The study reveals that over-55s in particular should be doing more to keep fit as they approach retirement age – because of the physical, mental and social benefits of being active.

But health problems, not having enough time or energy because of work, and a lack of motivation are leaving many approaching retirement in poor shape.

Researchers worked in collaboration with Active Norfolk to gather insight about the relationship between retirement and physical activity. More than 1,000 over-55s took part in an online ‘Physical Activity and Retirement Transitions’ survey about their physical activity levels, and expectations and experiences of retirement. The research team also held focus groups and interviews with people at retirement age about staying physically active.

Lead researcher Dr Charlotte Salter, from UEA’s Norwich Medical School, said: “In England, participation in physical activity tends to decrease around the age of 55. Frailty and pre-frailty – the decline in health, resilience and mobility often associated with ageing – are conditions previously expected to be found in people at retirement age and over. But now these conditions affect a third of British adults aged 50-65.

“Adults are spending more years of their life working than ever before. Retiring is a life-changing event which provides all sorts of opportunities – but it coincides with declining physical activity, health and wellbeing. From the age of around 55, people begin thinking about retirement and making plans for their future.

“In order to enjoy a fit and healthy retirement, a really key thing is that people need to maintain their physical fitness through their fifties and beyond.

“But we found that there are many barriers to this – from poor health, lack of motivation, and the cost and availability of sports, activities and fitness classes, to not having enough time – due to work or in many cases because of caring responsibilities.”

Many respondents also felt excluded and said that sports facilities and fitness classes tended to appeal to a much younger market. While retirement can free up time, deteriorating health and wellbeing often become a new barrier.

“That’s why it’s so important to maintain fitness in the lead up to retirement,” Salter said. “Supporting older adults to lead active lifestyles ahead of and at retirement could ensure people are more mobile, capable and healthier once retired.”

There is no one-size-fits all approach. But we found that activity that is combined with socializing, or other purposeful actions such as dog walking, gardening, housework, childcare or volunteering, were all good ways for over-55s to remain active.

“With an ageing population there is also an ageing workforce who need support to age, work and retire actively,” she added.

The report shows how employers and healthcare providers could do more to promote physical fitness to people over 55. And that sports centres and community fitness projects could also play more of a part in encouraging healthy ageing.

Project lead Rachel Cooke, from Active Norfolk, said: “Retirement from work is a major life transition. For many, retirement from paid employment is something to look forward to. But for others, retirement can pose many challenges including keeping physically active. It is clear from the research that retirement is a personal journey and the availability of support and opportunities to retire actively is varied.

“The results of the research highlight the potential role of physical activity providers, workplaces, and support services, such as health professionals and age-related charities, for reaching those who are working full-time, part-time, and those who are already retired. Active Norfolk will be working with our partners to influence policy and provision across these three target areas to support over-55s to be active in the lead up to and during retirement.”

Other recommendations for employers include having a health and wellbeing policy that promotes physical activity, providing opportunities to be active at work such as walking groups and cycle to work schemes, developing a pre-retirement support package with advice about physical activity and encouragement to make plans to be active in retirement, and promoting a culture shift to encourage activity in later life.

Recommendations for improvements in the recreation and fitness sector include making information about opportunities to be active locally more accessible, providing better access to green spaces, providing low intensity activities at times that suit people over 55, with free taster sessions and discounts, and opportunities to socialize.

Zest Magazine accepts contributions promoting everything about living the good life (and how to make this so). C'mon, give us a yell.

Health

Tips for walking 20,000 steps a day

To walk 20,000 steps a day you’ll need to cover a total of 10 miles. This may seem like a lot, but it’s actually not as difficult as it sounds.

Published

on

Photo by Sincerely Media from Unsplash.com

To walk 20,000 steps a day you’ll need to cover a total of 10 miles. This may seem like a lot, but it’s actually not as difficult as it sounds. Here are a few tips to help you reach your goal:

Invest in a Good Pair of Shoes

The first step to walking 20,000 steps a day is to make sure you have the right equipment. Investing in a good pair of walking shoes will help to prevent blisters and injuries, and make the walk more comfortable overall.

Make Walking Part of Your Daily Routine

To reach your 10-mile goal every day, make walking a part of your daily routine. This might mean taking the stairs at work instead of the elevator, or parking farther away from where you’re going so that you have to walk more. You can also try waking up a few minutes earlier each morning to fit in a walk before you start your day.

Join a Walking Group

If you’re having trouble finding time to fit in 10 miles each day, consider joining a walking group or taking part in a local 5k race. This will help keep you motivated and provide social support along the way.

Start Small

Don’t try to walk 20,000 steps all at once. Start with a smaller goal, such as 5,000 steps per day, and gradually increase your mileage as you become more fit. This will help you avoid injury and burnout.

Stay Hydrated

Make sure to stay hydrated while walking by drinking plenty of water throughout the day. This will help you feel more energized and prevent dehydration-related issues, such as muscle cramps or fatigue.

The Bottom Line – BetterMe Can Help You Walk More, Every Day

If you’re looking to improve your overall health, walking 20,000 steps a day can help. This simple form of exercise offers a host of health benefits, from improved sleep and digestion to reduced stress and anxiety. To reach your goal, use the BetterMe Blog as a guide and stay committed every day. With enough dedication, you can achieve your fitness goals and transform your body for the better.

Continue Reading

Health

How can the self-employed tackle burnout? Expert shares top tips

Self-employed people such as business owners or freelancers may be more susceptible to burnout due to long working hours and the weight of responsibility that they carry.

Published

on

Photo by Nubelson Fernandes from Unsplash.com

With workers returning to the office in their greatest numbers since the pandemic, the number of people suffering from burnout or stress-related illnesses is also on the rise.

Self-employed people such as business owners or freelancers may be more susceptible to burnout due to long working hours and the weight of responsibility that they carry. 

For many work and life have become intertwined, fortunately, Private Rehab Clinic Delamere has shared tips on how you can tackle burnout when self-employed and the common signs.  

How you can tackle burnout

1. Set Goals and Priorities

Having a mountain of work, with no plan in place to move forward can sometimes feel overwhelming. It can help to take a step back to assess which of your tasks need prioritising, and which ones will help you to achieve your goals.  

2. Speak to Your Colleagues or Clients

Being honest with the people that you are working with or for, about your mental health can often make things a lot a lot easier. You may be surprised at how understanding other people are of your situation.

By being open with others, you will have a better understanding of what to expect from each other, meaning that you will have a stronger professional relationship going forward.

3. Ask for Help

Never be afraid to ask for help if you feel that your stress is becoming too much to handle and you start to show signs of burnout. Getting external advice through counselling or therapy can give you a new perspective on a situation to guide you through any problems.

If you do not feel comfortable with counselling, then simply reaching out to friends and family can be enough to help you talk through your problems.

4. Schedule Time-Off

Sometimes when work life is becoming too stressful, all you need to do is take a short break from it all. Returning to work after a much-needed break can give a person a more positive mindset.

Those who are self-employed are often in charge of their own schedule and can over look the need to take holidays. In fact, some surveys have shown that nearly one in ten business owners go up to five years without taking a holiday.

5. Consider Changing Things

If your line of work is causing you constant stress and it feels that there truly is no way out, then it may be worth considering if you are genuinely following the right career path for you.

It may be the case that you do not need to change your career path altogether, but that your daily work routine simply needs to be altered. Consider making small changes such as your place of work. If you are stuck in an office or at home all day, you may benefit from finding a co-working space or coffee shop to work in.

Sometimes changes can be as simple as investing in new equipment or simply taking more regular breaks from your working day. By implementing these small changes you are less likely to burnout from stress.

6. Put Self-Care First

Work-life can be demanding, especially for any self-employed people who are under pressure to meet deadlines for various clients. However, when we demand too much of ourselves, it can be damaging to our physical and mental health.

Remind yourself that you come first. Maintaining a healthy sleeping and eating pattern, while keeping up a rewarding social life and strong relationships is more important to your mental well-being than anything you do while on the clock. 

Spotting the signs of burnout

1. Feeling Tired All The Time

If you are waking up feeling exhausted and find that you are still feeling drained even after you have been awake for a few hours and a cup of coffee in your system, then this may be a sign that you have burnout.

2. Lack of Motivation

During burnout, a person may find themselves completely withdrawn from their workplace or work tasks. Simply going through the motions while at work without any kind of motivation – or taking no joy whatsoever from your accomplishments at work – could indicate that you are experiencing burnout.

3. Recurring Health Problems

A person suffering from burnout may experience frequent and recurring headaches and muscle pains, as well as feelings of indigestion and stomach aches.

4. Feeling Irritable

Finding yourself easily irritated or frustrated, even by small things, and then snapping out at others is a possible sign that you are carrying too much stress from work.

6. Self-Deprecating Feelings

When someone is suffering from burnout it can have serious effects on their mental health. A person can have a heightened sense of self-doubt, feel like a failure and even experience impostor syndrome.

A person with burnout may also experience increased feelings of isolation and detachment from their colleagues, friends and family.

7. Increased Procrastination

When burnout occurs a person may find themselves avoiding their responsibilities, regardless of how small those responsibilities may be. Instead, a person will fill their time with procrastination and indulging in comforting distractions.

8. Coping Mechanisms

During burnout, a person may be more likely to turn to other comforts and coping mechanisms such as comfort eating junk food or even consuming alcohol and/or drugs. Engaging in any habit excessively to cope with stress may be a sign of burnout.

9. Change in Sleeping and Eating Habits

Stress can mess with our natural cycle and someone who is experiencing unnaturally high levels of stress may find that their sleeping habits are altered as they end up staying up late and sleeping in.

A person may also find themselves skipping or avoiding regular meal times, having a loss of appetite at some points in the day, or craving comforting junk food at others.

Continue Reading

Fitness

6 Exercise safety tips

Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.

Published

on

In the wake of the COVID-19 pandemic, many Americans are more aware of their health and wellness. Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.

Sprains, strains and injuries can happen to even the most seasoned athletes. When you’re testing your limits, even a minor injury can alter your performance. Consider products and supports like these from the CURAD Performance Series product line, available at Walmart and Amazon, to help you get back in the game quickly and safely.

Find more resources to support your fitness journey at CURAD.com.

Keep Dirt and Germs Away

The more active you are, the harder it can be to find a bandage that stays with you all day or all game long.

Spray Away Sore Spots

Controlling mild pain can help keep you at the top of your game, and a topical analgesic works fast to heal common pain brought on by fitness and exercise, such as pain in knees, feet, shoulders and backs.

Put Pain in the Past

When recovery becomes the name of the game and pain relief is needed after daily workouts or bodily injuries. Cold packs work to heal bruises, reduce swelling and relieve headaches and general pain points while microwavable heat packs provide satisfying heat therapy to address sore and stiff joints, muscle cramps and tension.

Reduce Impact of Knee Strain

Weak, injured or arthritic knees can come from many sources, including tendonitis and a wide range of conditions that result in strain or overuse. An adjustable band can provide support for on-field sports and during workouts or everyday activities.

Manage Pain and Relieve Pressure

If you participate in endurance and strength exercises or certain sports, you may ask a lot of your joints. Kinesiology tape can be configured a multitude of ways to help reduce pain and improve blood circulation, as well as relieve tension and pressure.

Control Back Strain

When your back is strained, your body and performance can suffer. A mild or moderate sprain can benefit from strong support and compression.

Continue Reading

Most Popular

Copyright ©FRINGE PUBLISHING. All rights reserved.