Retirement can be an exciting time with the opportunity to create new routines and activities that you have never done before.

It’s a fact that

As our muscle mass goes DOWN our risk of falls and fractures goes UP

From age 30 we lose 3-5% of muscle every year
We need to take steps to reduce the progression of this.

The Problem is only:

1 n 4 women

1 in 3 men

DO strengthening and balance activities twice a week as recommended

For those over 60 common activities such as gentle walking and gardening don’t strengthen our muscles and bones enough to make us strong.  Many of us overlook everyday opportunities to strengthen our muscles.

These can be as simple as:

  • Carrying the shopping
  • Cleaning the car
  • Sit to Stand repeatedly
  • Trying to incorporate those into your daily routine to feel the benefits.


Other more challenging activities can include:

  • Nordic Walking
  • Dancing
  • Racquet Sports

The target is to perform TWICE A WEEK strength or balance exercises

The Benefits are:

  • Reducing risk of falls
  • Improved mood
  • Improved sleep patterns
  • Benefit to for your overall health and well being.

Here’s some Tips on Getting Started:

  • Find something you enjoy so that you’ll keep going
  • Set goals for yourself – big or small – to keep you motivated
  • Start slowly and gradually build up
  • It’s ok to ache but if pain persists, ease back and go slower.

Home based Exercises to get you started:

  • Toe Raises
  • Single Leg Stand
  • Heel Toe Standing
  • Heel Toe Walking
  • Sit to Stand
  • Seated Shoulder Press

If you would like more information, please contact us on 021 4633455 or you can book an appointment online by   clicking  here

We hope you enjoyed today’s blog by Kevin O’Brien, Chartered Physiotherapist.