3 Things I tell patients who want to hold onto their independence as they get older when it comes to their mobility and reducing the risks of falls !

As a physiotherapist, I am privileged to meet a multitude of individuals who come in the hopes of improving their mobility and maintaining their independence as they get older. Oftentimes these people come in the door after a fall or a sudden deterioration in their mobility which has significantly impacted their quality of life and what they are able to do independently on a day to day basis. These visits often serve as a frequent reminder that we can often take many aspects of our physical capabilities for granted - until we start to lose them! In this article I hope to share some advice I offer to my patients and what I would suggest to somebody reading this who wants to put their best foot forward as they go into the future!

If you don’t use it - you lose it!

Very cliche, and oh so simplistic - but it couldn’t be more true! It is no secret that we often tend to slow down as we get older. Priorities like having children, work and other tasks start to take more of our time. As a result, we often can see a reduction in energy and take this as a sign to slow down and to remember our age. In my experience, this isn’t an approach as beneficial as we may think! In reality - we must continue to be looking for ways to challenge our bodies a few times a week - making sure to get out and about on a daily basis where possible. Maybe this is 5 a side soccer match with the lads every Friday, that spin class you always said you’d try or even a chair yoga class - find something you enjoy and add it to your weekly task list - it’s habits like this that will keep your body functioning at a higher level for longer!

You can’t go wrong - getting strong!

I say this at least once a day to someone(if not multiple times) and I will continue to say this until the research proves me otherwise! As we age - we will naturally see a reduction in lean muscle mass and bone density in the vast majority of individuals. Less muscle mass and lower levels of bone density are the perfect storm for declining mobility as we age with increased risks of falls, fractures and many other negatives that would fill the page if I was to go on! The good news? We have the power in our hands to help overcome these disadvantages with an appropriate level of exercise each week. For most people 2-3 gym sessions a week would be what I would call the sweet spot when it comes to setting yourself up for success in your later years. We often have no problem investing into our pension for a more comfortable retirement - think of each gym session in the same way. An investment into your quality of life that should help you to better enjoy life in retirement and do the things you want to do in that time!

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Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. 

I hope someone out there found some of this information useful here, just some food for thought. For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email - contact@coachedbycashel.com