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Three top tips from an NHS expert to help you stay fit as you get older

21 August 2017

Keeping active as you age is vital to staying healthy.

The most important form of care is self care
Sir Muir Gray

That’s according to Sir Muir Gray, .

He says the challenges posed by the advance of time are too great for health and social care to solve alone.

So, he has this advice to share on how to help yourself:-

Sir Muir Gray wants to inspire the nation to keep active

Say no to help if you can

If you’re diagnosed with a condition like diabetes or rheumatoid arthritis, family and friends might offer to help you. But their kindness is not necessarily the best thing for your fitness.

Sir Muir says that while a medical condition may make it more difficult to be active, the attitudes of others can have a negative affect on your fitness.

“We say, ‘Oh Mum I'll do the shopping for you, I don't like to see your struggling with the shopping bags’.”

“[But] everyone with a diagnosis needs more exercise because they've got both a disabling disease and the change in attitude of other people. [They] believe that care is doing things for you, instead of helping you do things for yourself.”

Get up on your feet

You don’t need to take up running to get a workout, walking will suffice.

“The simplest thing is brisk walking, that's walking where you feel your breath a little bit. Go for at least 10 minutes, once a day. But try to build that into 10 minutes three times a day.”

Although Sir Muir lives in Oxford, and knows of an ancient Scottish practice which is great for your fitness.

“If you were to prescribe something, Scottish country dancing would be the best thing to do.”

Weight training

"But that's only good for the legs and the stamina," says Sir Muir.

He also thinks you should be hitting the weights as you age. That doesn't mean hitting the gym though.

"For upper body then think of at least five minutes a day with stretching. And for upper body strength, ."

"I think weights are very good. We say you can use a pound of sugar, the best thing for sugar is to leave it in the bag and use it as a weight."

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