How to Bend without Breaking

 Luke Peterson, from Eastside Physiotherapy, came to speak about how to move and stay active as you get older.  To stay independent for as long as possible as we age, is the wish for most people.  Luke said this is achievable by keeping fit and active. Our bodies are meant to move and bend, when living a sedentary life, our bodies weaken, causing muscle loss and bone deterioration.  In particular, women over the age of 40, experience bone loss at a rate of 1% per year.  Luke said this process can be slowed by regular resistance training exercises. 

No matter what age a person is, it is never too late to start improving physical fitness.  Providing they begin slowly building their activity, they will become stronger.  Learning how to safely move their body while working in the garden, gardeners can continue their enjoyment of working in the garden as they grow older.  An important reminder, is to be mindful while bending and lifting heavy objects in the garden, distribute the load on the body by using hips, knees, arms and back. Do not lift and twist, but use the legs to turn.  Another important area to work on, are exercises that improve balance, as this is another cause of injury to people working in the garden and inside the home.

Luke demonstrated 4 simple exercises that anyone can work on at home using a chair for support.

1. Sit to stand – repeat 17 times, in 30 seconds
2. Raise on foot to toes  - 8 slow moves
3. Side leg raises – 8 lifts, change side, 2-3 sets
4. Wall presses

 

Luke Peterson

Eastside Physiotherapy

893 Riversdale Road, Camberwell

9836 1333