Maintaining robust physical health becomes paramount as we enter our later years, yet many common habits can inadvertently undermine mobility and invite injury. Physiotherapist Lucy Macdonald of RestartPhysio has identified six critical behaviours that individuals over 60 should cease to embrace a healthier, more active lifestyle.
The Top Pitfall: Rushing Into Activity
The most frequent cause of pain and injury for this age group is attempting too much, too soon. Lucy Macdonald warns that a sudden spike in activity or returning to a long-dormant task is a direct route to harm. Instead, she advocates for a gradual approach. "Break down demanding chores like gardening or decorating," she advises, "and consider some preparatory training before an energetic game with the grandchildren."
Reconsidering Strength and Mindset
Dismissing strength training is a major misstep. Macdonald stresses its growing importance for preventing muscle loss and building protective strength. "It's never too late," she asserts, recommending two half-hour weekly sessions targeting major muscle groups, starting lightly and increasing incrementally, ideally under professional guidance.
Equally damaging is a defeatist attitude. Macdonald counters the belief that one's best days are behind them, highlighting that many of the fittest individuals she encounters are in their 70s. She notes that later life often brings more time to dedicate to enjoyable, health-boosting activities for both body and mind.
Addressing Habits and Embracing New Challenges
Another key point is the inability to sustain the poor habits of youth. Neglecting sleep, consistent exercise, and good nutrition will have a swifter, more severe impact as the body's recovery slows. Macdonald emphasises that these fundamentals cannot be ignored.
She also encourages overcoming the fear of new pursuits. "It's never too late to take up a new form of exercise," Macdonald says. The secret to longevity is finding an activity you love with good company, ensuring you stick with it.
Finally, she dispels the myth that declining balance and increased fall risk are inevitable. "If you work on your balance, you'll see results," Macdonald states. She suggests weaving simple exercises into daily routines, like standing on one leg with eyes closed while brushing your teeth, using a nearby support if needed. This proactive approach can prevent falls, a leading cause of serious harm in older adults.
