In our last blog we talked about pneumonia and how important it is to be aware of the risks.
So how do you stay well over the winter months, especially if you’re over the age of 65?
One of the best ways to help yourself beat the bugs is to make staying active a priority. No one expects you to run a marathon but here’s a lowdown on the recommended minimum amounts of activity from the World Health Organisation for adults aged 65 and over:
At least 150 minutes of moderate intensity aerobic physical activity per week
75 minutes vigorous intensity per week.
Aerobic activity for bouts of 10 minutes at least.
Muscle strengthening x2 per week or more.
  When older adults cannot do the recommended amounts due to health conditions, they should be as physically active as         their  abilities and conditions allow.
Staying active not only brings with it numerous health benefits but it will help alter airflows within your lungs to keep them strong, clear and healthy. This is especially important if you have a lung condition.
What should you be aiming for?

The most important thing is to get your heart rate up – get your blood pumping! Make sure you use the large muscle groups. You don’t need to go to a gym or even leave the house to be able to do these mobility exercises so there really is no excuse for not building in some basic exercises during your day. If you struggle with balance then using a chair is the perfect way to ensure you remain stable throughout your routine.

Here are a few examples of exercises that you can do in the comfort of your own home that will raise your heart rate and use those major muscle groups. If you have any heart problems or have any doubts about completing exercises at home, please consult your doctor.

Here are a few examples of exercises that you can do in the comfort of your own home that will raise your heart rate and use those major muscle groups.

Sit to stand exercise


This functional exercise is one of the best forms of mobility exercises for those aged 65+. It helps strengthen the leg, core, and back muscles – all of which are important muscles for maintaining mobility and independence.


Standing hip extension


The standing hip extensions helps maintain your leg strength and balance. These exercises will not only stretch your hip flexors but they will firm and tone your buttock muscles too


Seated hip marches


Seated hip marches are a great exercise for lower body strength, helping to strengthen your hips and thighs, as well as your abdominal muscles. They will help improve your walking endurance and your ability to pick up objects up from lower surfaces.

You can expand your range of exercises by bringing in other tools such as resistance bands. Attaching resistance bands to your chair can be a great way to progress the exercise but your physiotherapist can help you with this.

Breathing exercises

Keeping your lungs clear of mucus is very important as a preventative measure for keeping bacteria at bay, quite simply because mucus is a breeding ground for bacteria. Mucus will only move if it gets enough airflow behind it to release it from the airway wall and normal coughing alone will only move secretions from the large airways.

If you are struggling to clear your chest it will be beneficial to see a respiratory physiotherapist to teach you some specific breathing exercises to help. If you need help with this – or any other breathing issue – then please do get in touch