Ageing but Agile: Basic Exercises to Keep Fit

Everock IT


  • Physiological functions gradually decrease after age 30
  • Much of the decrement in function may be related to deconditioning or disuse
  • Appropriate exercise programs retard ageing process and quality of life enhanced even at old age
  • Ageing process is compatible with life
  • Growing old does not mean a sickly body
  • We must eliminate this thinking from our minds to live healthy
  • No micro organism is responsible for acceleration of ageing process but inactivity
  • Inactivity makes a 25 yrs old lady/man look and live like a 60 yrs old grandma/grandpa

Ageing Through Sedentary Life Style

Sedentary life style:

  • many think is enjoyment
  • has been implicated in accelerating of ageing process and disease conditions
  • life style without physical exercise that task various systems of the body
  • Impacts negatively on all systems of the body thus, kills faster

Example of sedentary life style:

  • Go to work every day in your car
  • Sit down 6-8 hrs in your office
  • Go to church sit down and listen to sermon
  • Call house help to do a lot of domestic chores
  • This is dangerous to health even though you are busy

Disease condition associated with sedentary life style:

  • Obesity
  • Hypertension
  • Diabetes mellitus
  • Cancer
  • Atherosclerosis
  • Heart diseases

Sign of ageing process/unfitness

  • Joint stiffness
  • Weak and flabby muscles
  • Getting tired after a little work
  • Panting after climbing a flight of stirs

Aches and Pain Through Sickness

  • Inactivity results into hypokinetic diseases
  • Ageing process bring about degenerative changes which results in aches and pains
  • Aches and pains impact negatively on quality of life
  • Makes normal ADL a dreadful task
  • With physical exercise all these could be combated
  • Exercise has no negative side effect if carried out as prescribed by an expert

Agile Through Strengthening and Endurance Exercise

Benefits of exercise:

  • slow down ageing process
  • Improve quality of life
  • Reduce mortality rate for both older and younger adult
  • Reduces the risk of cardiovascular disease mortality
  • Delays the development of high BP and reduces BP in hypertensive patients
  • Reduces the risk of cancer
  • Reduces the risk of developing type 2 diabetes mellitus
  • Maintain muscle strength and joint function
  • Reduces the risk of falling in old people
  • Promote mental health by combating depression
  • Help in weight loss and maintaining weight loss
  • Improves health related physical fitness: cardiovascular endurance, joint flexibility, muscular strength and endurance and body composition

Principles of Exercise Training

  • Overload principle
  • Specificity principle
  • Individual difference principle
  • Reversibility principle

Preparation for Exercise

  • Submit yourself to basic screening (BP, PR, RR, basic fitness level etc)
  • Get proper wears
  • Proper foot wears
  • Proper surrounding
  • Start slowly

How much exercise do we need?

  • Three to five times a week, spaced at no more than 48 hrs interval
  • Mild to moderate intensity (aerobic and/or resistance training)
  • Duration of 20–60 min per session, with warm-up and cool-down periods of approximately 5 min

Essential Attributes of a exercise Program

  • Warm-up
  • Flexibility exercises
  • Cardiovascular endurance (aerobic exercise)
  • Muscular endurance
  • Cooling down


About 5 min


  • Mild stretching exercise
  • Cycling at slow speed
  • Walking
  • Running slowly

Cardiovascular endurance (aerobic exercise)

Example of exercise

  • Brisk walking
  • jogging or running
  • Swimming
  • bicycling
  • tennis,
  • Badminton
  • skiing,
  • dancing etc

Advantages of Indoor Cycling Exercise vs. Other Forms of Cardiovascular endurance

  • Everyone can benefit from indoor cycling: all ages and fitness levels will find it to be challenging and rewarding.
  • The rider is always in control of the cadence of cycling and the tension on the flywheel.
  • There are no complicated moves, techniques, or choreography to master.
  • Indoor cycling is a low-impact activity, and causes less stress on knees, hips and ankles than many other forms of cardio.
  • Participants report that it is the most fun and enjoyable workout they have experienced, and that time seems to pass more quickly than with other forms of cardio which may be monotonous or boring.

Physical and Mental Indoor Cycling Benefits

  • Superior cardiovascular workout (both aerobic and anaerobic) strengthens the heart and helps lower resting heart rate.
  • Indoor cycling exercise provides a great way to tone the glutes, quads and hamstrings.
  • Stabilizers and core muscles of the body get a good workout during the sitting and standing positions, which helps encourage good posture in everyday life.
  • Weight loss goals are reached more quickly, because a rider burns 400-600 calories in one 45-minute indoor cycling session.
  • Indoor cycling exercise is a great way to release stress and work off tension from your day.
  • The visualization cues provided as you ride through a workout “terrain” helps sharpen mental focus.
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