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Physiotherapists

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Physiotherapists help and treat people of all ages with physical problems caused by illness, accident or ageing

Physiotherapy is a healthcare profession which sees human movement as central to the health and well-being of individuals.   Physiotherapists identify and maximise movement potential through health promotion, preventive healthcare, treatment and rehabilitation.   Physiotherapists have expertise in the movement and mobility of the body, and are able to assess and treat problems of joint stiffness, muscle weakness, posture, balance and gait.  Also, their work involves the management and treatment of pain.

They are able to give specific exercise advice to anyone who has a fall and can show people how get up from the floor more easily.  You're never too old to feel the benefits of healthy activity.   Take up a new activity, but start gently.  Older people can benefit greatly from physical activity and often have the time and freedom to pursue a range of interests.

Many people accept aches, pains, weaker muscles and slowness in walking as an inevitable part of old age.  Yet many of these symptoms are not the direct result of ageing, but of the physical inactivity that often goes hand in hand with getting older Increasingly, studies into age-related decline are showing that many aspects of the ageing process are avoidable, and even reversible, by staying physically active.  What's more, starting an exercise programme is a great way to be socially active and to make new friends.  Whatever your age or ability, physical activity still has an important role to play in raising and maintaining your quality of life.

It is NEVER too late to change your lifestyle and habits in order to lead a healthier and happier life.

So for a bit of get-up-and-go, think EXERCISE!

Exercise

Before embarking on any exercise, we do recommend that you speak to your doctor first.

Remember, avoid exercise if you are unwell, particularly if you have a significant infection - you may damage your muscles.  Don't immobilise yourself during illness however - it's vital to keep moving about to avoid the risk of thrombosis and muscle wasting.  Gentle pottering in your own home is the most you should attempt until you are fully recovered.

The sort of exercise programme you should embark on depends on how fit you are to start off with.  Let's face it: there are 80-year-olds running the marathon every year, a feat that most 18-year-olds couldn't manage!  But if you are over 65 and you have been inactive for some time, it is important to start with a more gentle activity.

Ways to get fit can include:

Try to build the length and activity of these activities up gradually - for example building up a daily five-minute amble in to a brisker, half-hour walk.

Warm up and cool down

When exercising, it is very important to spend about ten minutes at the beginning before you start exercising warming-up your muscles, e.g. moderate walking and stretching them out.  Similarly, never stop exercising suddenly.

Always slow down gradually, e.g. walk for about five minutes and then stretch out the muscles again.

Exercise can help to:

Strength

The muscle power to perform everyday tasks such as walking, climbing stairs, lifting and, ultimately, getting out of the bath or a chair and even breathing efficiently.  Loss of muscle strength alone will lead to disability and loss of independence.  Women are particularly vulnerable because they have less muscle mass to begin with and so lose strength more quickly.

It is vital to maintain strength in the main functional muscles - the legs, arms, ankles and back. You can improve strength by holding a movement for a slow count of five and repeating it on a regular basis. For example, while washing up, strengthen your ankles by rising onto your toes and holding it for a count of five, then gently lower yourself and repeat it.

With muscles it is a case of "use it or lose it" - when you do physically taxing tasks, our body responds by building more muscle, but when you are sedentary, the proportion of muscle in your body declines.

Most people lose striking amounts of muscle as they age. Between the ages of 30 and 80, up to 60 percent of the strength in back, arm and le.g. muscles can be lost. However, there is strong evidence that this decline can be halted, and even reversed, by regular training.  Activities that help to build and maintain muscle include many household tasks such as gardening and digging.  If you want to systematically increase your muscle mass then training with weights in a gym class can help.  It will also help to concentrate on aspects of strength that work to maintain your balance.  Yoga and core stability training classes are ideal in this respect.

The benefits of strength training include:

Once you feel a little more confident about your abilities, how about trying out a group activity?  Meeting up with a friend or neighbour for a walk, taking up bowling or doing a spot of gardening together with your family can have tremendous physical and psychological benefits.

If you are in the Windsor, Ascot, Maidenhead area you could join the s.m.i.l.e. group.  Click the link below to go to their web site.

s.m.i.l.e. - www.rbwm.gov.uk/web/smile_index.htm

Power

Power - is the ability to use our muscles fast when we need them. For example, to prevent a trip from becoming a fall we must be able to right ourselves quickly. We lose our power more quickly than our strength, as it is not only the performance of the muscle that is important but also the nervous system's ability to receive and send information between the muscle and brain. Power can be improved by both strength and endurance (cardiovascular fitness) work. It is also important to maintain co-ordination and reaction time, perhaps through ball games or dance routines.

The important thing is to do what you can - any exercise is better than none at all. Aim to be more active, more often.