The answer to this question is ‘yes’ if you are exercising properly! To maintain / improve fitness you should be aiming to challenge yourself from time to time. This means that you are ‘stressing’ your muscles. When you do this your body needs to repair the ‘damage’ caused and adjust to better cope with the challenge again. If you undertake a ‘gentle’ exercise on a regular basis, doing the same and possibly with regular stretches / walking, then you may have no need for additional rest. However the danger then is your body adapts to the gentle movement and will no longer be able to undertake more vigorous exercise. So as a result you will actually become less fit. Arguably this is what some people consider as ‘getting older’ but it is often the result of moving less! Extensive Research has shown that at any age it is possible to improve your strength and whilst this should involve some intense exercise, these only need to be undertaken twice a week. So if you push yourself a little – y

Data available from Birmingham City Councils 'City Observatory', highlights that over 470 Northfield residents over 65 years old are admitted to hospital every year. This data is broken down to ward area. National data highlights that 20% of people who suffer a hip fracture following a fall will enter long term care within one year. Mortality increases by up to 33% of individuals who suffer a fall, either due to the fall or the consequences. The cost to NHS and Social Care of elderly falls is estimated to be over £4 billion! Yet, evidence is highlighted in National Health guidance that the level and / or severity of falls can be reduced by following an appropriate falls exercise programme. The FaME (Falls Management Exercise Programme) is identified as best practice in reducing Falls. The programme is being funded by the Northfield Neighbourhood Network Scheme / Birmingham City Council. Whilst greater uptake of the programme would help reduce pressure on local A&E's and the NHS in gene

Maria Branyas lived to the ripe old age of 117 years and 168 days, making her, at the time of her death in August 2024 the oldest living women. She lived in Spain most of her life. There have been a number of reports of a research study which was undertaken whist she was still alive. It was reported as the most exhaustive study ever undertaken on a supercentenarian. ‘ So what can we learn? There is no doubt that the study is an interesting one, however there is a danger of looking at one case and identifying lessons which may be unique to the individual. The biggest headline which arose from this case related to the fact that Maria ate a lot of yoghurt!. The simple fact is that life is very complicated! We may deduce that it may be the case that yogurt did not do her any harm, but it is impossible to tell whether this is a significant factor. Equally it may be that individual factors may help some people but not others. Scientists identified some genetic variables which may have been p

It is often identified as one of the top five exercises to improve function strength. Many people try to avoid it. Gyms charge you to do it. Yet you can do it anywhere! The Exercise? In Gym circles its called 'The Farmers Walk' for many of us its just about carrying some weight - even your shopping! Thats right it something we try to avoid in day to day life, but carrying something heavy is generally recognised as a key exercise. It improves strength, endurance, and posture, enhancing grip strength and core stability. It is a 'compound' exercise (meaning it improves a range of muscles) it also provides cardiovascular benefits, In short its a good all rounder! So next time you are thinking about a supermarket trolley - why not try carrying your shopping further!

A common question raised is whether it is possible to reduce 'Bingo wings' this is the increase in loose flesh in the uppoer arms. (So named as it is most evident when bingo players raise their arms to say' bingo!). Essentially the answer is possibly! The term bingo wings - is used to describe loose skin / fat in your upper arms. They are more evident as we grow older, particularly as skin becomes less supple. This is contributed by a mixture of increase fat in your arms, reduction in muscle mass. So what can you do? X Loosing arm fat - this is difficult because your body stores fat where is chooses and this is often dictated by genetics. X Reduce loose skin? This is also difficult as this is a natural change. Y It is possible to increase muscle size in your arm - which would make the appearance of bingo wings less pronounced. However as we age increasing muscle SIZE becomes more difficult (and is particularly more difficult for women), even though anyone can increase muscle strength.

Many people regularly miss out every day on a free opportunity to cut the risk of dying by a quarter !! Thats the conclusion of researchers at the University of East Anglia, who conducted a ‘meta analysis’ (review of data from combination of different research projects) which was presented at a European Society of Cardiology meeting# last year. They identified that people who regularly take stairs rather than a lift or escalator had a 24 per cent reduction in the likelihood of death. The more stairs climbed the bigger the improvement! Stair climbing was associated with a reduced risk of heart attack, stroke and heart failure. Similar research has also shown similar benefits including reduced risk of metabolic syndrome and also was shown to improve mood!. So next time when you have a choice between a lift or stairs – remember the stairs!! As with all fitness improvements – take things slowly, gradual improvements ensure that you can improve your confidence and build strength. For those