ACTIVE LIVING

Good circulation becomes even more important as you age. TRISTAN HALL shares some easy ways to improve circulatory health.

The cardiovascular system is remarkable. It delivers oxygen and nutrients to all the cells in your body, then collects and removes carbon dioxide and waste products.

It works silently and efficiently every day of your life. But it can be strained. If you smoke, have diabetes, are overweight or sit down for long periods, circulation can suffer.

Poor circulation is first noticed in the legs and feet which are furthest from the heart. Reduced blood flow decreases oxygen to the brain, causing dizziness and leading to falls.

Your heart has a lot of work to do. It pumps about five litres of blood a minute. But did you know it has some help?

Calf muscles pump deoxygenated blood back to the heart. They have one-way valves that stop blood flowing back to pool in your lower legs.

When you walk or exercise calf muscles, you are activating these extra blood pumps. Don’t wait for cold feet – help yourself to better circulation: 1. Get out of the chair. A review of 22 studies of the lifestyles of older adults found they spent 65-80 per cent of their waking hours sitting, reclining or in MANY people have written plenty of words about the importance of belonging to something. Social contact is important. It is believed that people who have company or belong to a group and meet regularly, can have a healthier life. It has a positive effect on their life.

Take for example a person who is isolated, lonely or both. They miss social interaction and the friendliness and support that comes from being with others.

Regardless of the type of group, the companionship can be comforting and supportive. The benefits of being in a group or a family also extend to varied experiences and continued education.

My wife and I live in a unit complex of about 80 residents and, like most in the complex, children have departed, and we are in our late 60s or older.

Residents, both men and women, regularly catch up for lunch at local cafés or restaurants.

We look forward to these as we seldom see our neighbours as we go about our daily business.

We may only pass one another in the lifts from time to time so the catch-ups are great to get the latest body corporate news and what’s going on for other residents and their health.

With people here in the prime of their

low-energy activities. Set a timer for 30 minutes when you sit down. When the timer goes, stand up and move for a few minutes. Check the mail or march on the spot. Anything will do, just get moving. 2. Calf raises. Stand with feet shoulder width apart. Hold a wall or stable surface if needed. Lift heels off the ground and drop them down again. Do this quickly 10 to 15 times. Build up to three sets and repeat three times a day. This is an ideal exercise to do in a shopping queue or while watching television. 3. Walk often. Walking increases blood flow to your legs. Gradually extend the time you walk each day. Look for ways to build incidental walking into your routine – walk a dog or park a block from your favourite coffee shop. 4. Chair squats. Stand sideways to a dining chair with feet shoulder width apart. Hold the chair and lower into a squat. Take care knees stay behind toes and spine stays upright.

Do this squat slowly and mindfully. Start with 10 and work up to three sets three times a day. Tristan Hall is an exercise physiologist with Full Circle Wellness. Call 0431 192 284 or visit fullcirclewellness.com.au life, it is important we keep a community feel about where we live.

A growing number of retirees have recently returned to work, often due to the state of the economy, but also because they miss the workplace, and being part of a team. It may be natural to reduce our interaction as we age, but often this can be replaced by joining the local bowls, bridge or community support group.

Your membership may not only be greatly appreciated, but you can also do your mental and physical health a favour. Tom Law is author of Tom’s Law Fit Happens. Visit tomslaw.com.au

Tom Law has two copies of his new book, Tom’s Law: A Life Fit for Living to give away. The book moves from Scotland in 1955 to present-day Australia, in a short story format. It covers the experience of the “10 pound Poms” and a new way of life for the Law family, from childhood to adulthood and all the emotions, adventures and life happenings along the way.

To enter the draw to win a copy email your name and address to tomslaw@hotmail.com

Healthy Ageing Forum 2022

Rethinking Ageing – Moving and Grooving into Healthy Ageing

The Healthy Ageing Forum 2022 gives you the opportunity to learn and engage with experts from UniSC, the Sunshine Coast University Hospital and other health practitioners who will showcase the latest research on healthy ageing.

EVENT DETAILS

Date Saturday 26 November 2022 Time 8.30am – 3.45pm

(registrations commence at 8am)

Location Auditorium (in Innovation Centre), University of the Sunshine Coast, Main Entrance, 90 Sippy Downs Drive, Sippy Downs (free parking) Cost $15 (plus booking fee), includes morning tea and lunch Bookings Visit eventbrite.com.au or scan the QR Code below

(bookings are essential as there will be no tickets available at the door)