The seniors who come to my seated exercise class are concerned about two main things: how to get out of their chair unaided and how to live longer.<\/p>\n
They\u2019re also keen to have the balance to reach for things in cupboards and be strong enough to tend to their gardens. They want to be able to live independently for as long as possible.<\/p>\n
Luckily, I\u2019ve been speaking to Catherine Norton<\/a>, associate professor of sport and exercise nutrition at the University of Limerick, and her exercise physiologist colleague Dr Gr\u00e1inne Hayes, and they have two major pieces of advice that will help anyone achieve these goals.<\/p>\n You may like<\/p>\n \u201cDoing mobility exercises regularly\u2014combined with healthy food choices\u2014is one of the best ways to prevent frailty,\u201d Norton tells Fit&Well.<\/p>\n 1. Mobility training<\/p>\n \u201cIn simple terms: if you want to keep doing the things you love\u2014whether that\u2019s gardening, dancing or playing with grandkids \u2014 mobility matters,\u201d says Hayes.<\/p>\n \u201cMobility training is one of the unsung heroes of healthy ageing. It helps keep our joints moving freely, improves posture, and reduces the risk of falls and injuries.<\/p>\n \u201cAll these aspects lead to reduced risk of injury, improved circulation, and minimised wear and tear on your joints, something which is increasingly an important issue as we age.\u201d<\/p>\n \u201cMobility training does not outweigh strength training or cardio, but should be incorporated to promote and improve one\u2019s performance, be that for activities of daily living or for sports performance.\u201d<\/p>\n She says we should all start mobility exercises now\u2014\u201cthe earlier, the better\u2014but it\u2019s never too late to start.\u201d<\/p>\n \u201cLike brushing your teeth, mobility should be a daily habit from childhood. That said, people in their 40s and beyond often see real improvements in how they move and feel just by making it a priority.\u201d<\/p>\n The World Health Organisation recommends<\/a> that older adults should do a variety of exercise which helps with functional balance, three or more days a week. That could mean something like Tai Chi or mobility moves like the sit-to-stand<\/a>.<\/p>\n \u201cYou don\u2019t need to spend hours on it,\u201d says Hayes. \u201cEven five to 10 minutes a day can make a big difference. Make it simple: a morning stretch and a few minutes of movement before bed. The key is consistency, not perfection.\u201d<\/p>\n Norton has some fun advice too; \u201dMobility is about freedom. It helps us stay independent, confident and connected to the world around us. And it doesn\u2019t have to be boring!\u201d she says. \u201cDance in the kitchen or stretch while watching TV. Every little bit adds life to your years.\u201d<\/p>\n 2. Eat a Mediterranean-style diet<\/p>\n \u201cNutrition is a key player in how we move and feel,\u201d says Norton. \u201cA Mediterranean-style diet rich in colourful fruit, vegetables, fish and healthy fats can help reduce inflammation and support joint health.\u201d<\/p>\n The Mediterranean diet has been recommended by various health organisations and experts, including the World Health Organisation<\/a>.<\/p>\n Norton breaks down what to include in your diet to mimic it.<\/p>\n\n