Fitness tips for people of all ages

Some of the over 50s group preparing for the Fed Hill Challenge are (back) Mike Mellor, Steve Wilson and Des Rees and (front) Leanne Cooper, Debbie Jones, Nadia Mellor and Chris Wilson. Picture: TARA GOONAN

Some of the over 50s group preparing for the Fed Hill Challenge are (back) Mike Mellor, Steve Wilson and Des Rees and (front) Leanne Cooper, Debbie Jones, Nadia Mellor and Chris Wilson. Picture: TARA GOONAN

MIKE Mellor, Debbie Jones, Nadia Mellor, Steve and Chris Wilson and Des Rees are showing no signs of slowing down.

They have been churning out the kilometres in preparation for next month’s The Border Mail Fed Hill Challenge at Willow Park.

The veteran runners will compete in the over-50 age group.

Over the past two years 40 per cent of all entrants are aged over 40 with officials expecting another big turnout of “experienced” competitors for the five and 10- kilometre events.

This week, Wodonga Healthfocus Physiotherapy’s Hayley Roebuck has some tips for the August 24 race.

1. Set achievable and realistic goals

If you have bilateral knee pain after years of football injures, then running may not be your best option. Consider a walking program first, or even jumping on the bike. Set realistic and appropriate short-term goals and don’t race to achieve them. Dramatic increases in exercise in the over 40 population can lead to tendon injuries.

Changes in your body as you age make you more susceptible to overuse injuries. So while cardiovascular exercise is important, think about mixing it up with strength training, stretching and balance exercises. This will help to keep you motivated and fresh and help to avoid injury.

Rope your family and friends into your exercise regime. It is a good distraction, and a great way to spend time with your family. Set aside some time each week, and schedule it into your diary. Making it part of your everyday routine makes sticking to a regular program much easier.

If you haven’t exercised for a while, consider checking the condition of your footwear. Poor footwear can not only lead to blisters, but can contribute to injury.

Don’t let losing weight be the focus of the training. It’s easy to get frustrated with scales, especially in winter. Instead, try focusing on some of the other health benefits of a regular exercise program like reducing your risk of type 2 diabetes, heart disease and improving bone health. By making healthy lifestyle changes, your health can improve a lot.

Smartphone
Tablet - Narrow
Tablet - Wide
Desktop