Central Coast Home & Lifestyle Magazine Summer 2022..

Central Coast Retirement Living

A lthough many people consider water aerobics a senior citizen workout, this form of exercise provides a variety of health benefits to people of all ages and activity levels. The warm water in the pool works to support your body and to provide resistance against your movements. A water aerobics class is a good workout for the heart, muscles, joints and mind and water aerobics is a non-weight-bearing exercise, making it an ideal option for people with arthritis and osteoporosis, pregnant women, the elderly and anyone suffering from hip, knee or ankle problems. Because a water aerobics class keeps the body moving and the heart rate increased, the class provides significant cardiovascular benefits. A 45-minute class can burn between 350 and 600 calories. Additionally, because the water movements are less stressful on the body, most people can work out longer in the water. When combined with a healthy diet, a regular water aerobics class can contribute to successful weight loss. Power Of Resistance A water aerobics class provides an effective workout for nearly every muscle and every joint in the body. As your body moves, the water constantly resists your movements. As a result, your muscles must work harder to push against the resistance. To increase the intensity of the workout, use water barbells, foam cylinders or kickboards. Individual Needs A significant advantage of water aerobics is that the workout can be easily customized to meet individual needs. People who are new to exercise should have no difficulties performing the simple movements of a water aerobics class. Participants looking for an advanced workout can add ankle or wrist weights to make the movements more challenging. Water aerobics is a fun way to keep fit It's a FUN way to exercise!!! Being in a pool is always splashy fun. Participating in a water aerobics class not only makes you happier and healthier, it is also a great social experience where new friends are made. The forgiving water environment is effective for exercising and enjoyable. People are friendly and it's a lot more fun than swimming laps.

Reduce your risk of falling

B y improving your balance and strength, you can reduce your risk of falling and causing an injury or breaking a bone. Activities which are particularly good for balance and strength include dancing, gym sessions, group exercise classes, home exercises, lawn bowls, Croquet, Pilates, Tai Chi and yoga. There are many other things you can do to help yourself stay active and on your feet. Active and Healthy website not only provides information about exercises, but also about your health, making your home environment safe, what to do if you do have a fall, and home and lifestyle checklists to help you reduce your risk. Slips, trips and falls are common in older people. As we age, our bodies change and we lose strength and balance. This can increase the risk of tripping over or having a fall. A fall can be a life changing event, resulting in serious injury, a loss of confidence and reduced independence. The good news is that falls are not an inevitable part of growing older- they can be prevented. Research has shown that it is possible to reduce the risk of tripping, slipping and falling by staying active and doing some simple exercises to improve your balance. 3. Ask your doctor or pharmacist to review your medication to check if any of them could make you dizzy or increase your risk of falling. 4. Make your home environment as safe as possible. 5. Remove tripping hazards such as loose mats and rugs and clutter. 6. Improve the lighting in your home especially on stairs. 7. Install railings and grab bars if they are needed. 8. Check your shoes – make sure your shoes fit well and are supportive. Check the soles to make sure they are not slippery. Tips to prevent falls 1. Improve your balance and strength 2. Pay attention to what you are doing and don’t rush.

Request your Free Printed Copy of the Staying Active and on your Feet Booklet at www.activeandhealthy.nsw.gov.au

The Importance of Staying Hydrated W hen you feel thirsty you are already dehydrated...water is needed for most body functions to maintain the health and integrity of every cell in your body and keep the bloodstream liquid enough to flow through blood vessels. Most foods, even those that look hard and dry, contain water. The body can get approximately 20% of its total water requirements from solid foods alone. The digestion process also produces water as a by product and can provide around 10% of the body’s water requirements. The rest must come from liquids. *These adequate daily intakes include all fluids, but it is preferable that the majority of intake is from plain water. Toddlers 1–3 years (4 cups), children (4–6 cups), women - (8 cups) and men (10 cups) Sedentary people, or people who eat a lot of high-water content foods (fruits and vegetables) may need less water. People need to increase their fluid intake when they are: on a high-protein diet, high-fibre diet as fluids help prevent constipation, take medications, pregnant or breastfeeding, vomiting or have diarrhoea, physically active, exposed to warm or hot conditions.