As we age, it's harder for our bodies to stay strong but "that doesn't mean, mentally, we have to join that journey," says Wellington physiotherapist Olivia Rawlinson.
Regular moderate exercise not only makes us stronger and more flexible, it also reduces the risk of heart disease, stroke and diabetes and helps combat anxiety and depression, she tells Jesse Mulligan.
Photo: Marcus Aurelius / Pexels
As per the government's exercise guidelines for people over 65, at least thirty minutes of moderate exercise five days a week is a good amount to get in, Rawlinson says.
For moderate, think walking, cycling, light swimming, aqua jogging and even vacuuming.
Listen to Olivia Rawlinson on Afternoons
If your activity is more vigorous, such as tennis, fast swimming, hill walking, tramping, you can get away with doing just 15 minutes a day, Rawlinson says.
Either way, older New Zealanders also do well to regularly work on flexibility and strength 2 or 3 times a week.
Pilates and yoga classes are really good for this, she says, and also tai chi, kapa haka or any floor or chair-based exercise class. Look out for free online options and community classes in your local hall or church, too.
Whatever you like to do in everyday life, stronger bones and muscles will support you to have a better time while doing it, Rawlinson says.
"If we're active for longer and stronger for longer we have more independence as a person. [Physical strength] can help us later in life by reducing things like falls and also reducing potential strain on wider services.
"If we can increase flexibility and maintain that, life becomes a little bit easier and increases our independence."
If you're starting an exercise plan from scratch and not confident about how hard to push yourself, Rawlinson recommends first talking over your goals and any niggles or injuries with physio or GP.
"You don't want to exercise with pain… it's got to be comfortable and you've got to know you can recover by evening or the next day. If you're not recovering well it means that you're pushing into something we don't want to encourage too much."
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