Tag Archives: exercise

A study (the Comparative effectiveness of exercise and drug interventions on mortality outcomes: metaepidemiological study) published recently in the British Medical Journal found that exercise could be as good as drugs for certain conditions. The conditions that were studied were secondary prevention of coronary heart disease, rehabilitation of stroke, treatment of heart failure and prevention of diabetes.
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The Otago exercise programme was developed to help prevent falls in the older adult. It was researched and developed by the Falls Prevention Research Group at the University of Otago Medical School.

The programme reduced the fall rate by 35 percent among program participants (with no gender bias) compared with those who did not take part. ...continue reading

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Do you spend a lot of time hunched over a desk or slumped on the sofa watching TV or reading a book? Even  standing we tend to slouch rather than hold ourselves upright. Yet our posture is so important in preventing back pain and also preventing injury whilst exercising. Bad posture can even be a cause of headaches.
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Very important muscles to exercise as we age are the upper back muscles to prevent that hunched over look where the chest muscles are too tight and the upper back muscles are weak.  Exercises that don't use any equipment to work the upper back aren't thick on the ground, however there are a couple.  If you can't safely get up and down from the floor (which this exercise requires) then please comment and I will post another exercise that you can do.

The (snazzily named) Y-T-I raises target the muscles of your upper back that stabilize your shoulder blades  and strengthen your shoulder muscles.

Y Raise

  1. Lie facedown on the floor with your arms resting on the floor above your head, completely straight and at a 30-degree angle to your body, so your body forms a Y shape.
  2. Your palms should be facing each other so that the thumbs point up (as if you were doing an ok sign!)
  3. Raise your arms as high as you comfortably can, concentrate on your upper back doing this work and not your arms.

 T Raise

  1. Still lying facedown move your arms so that they're out to your sides—perpendicular to your body.
  2. Your thumbs should be still pointing upwards with palms now facing forwards.
  3. Raise your arms as high as you comfortably can, concentrate on your upper back doing this work and not your arms.

I Raise

  1. Still lying facedown move your arms so that your body forms a straight line from your feet to your fingertips.
  2. Like with the Y your palms should be facing each other  with your thumbs pointing up.
  3. Raise your arms as high as you comfortably can,  concentrate on your upper back doing this work and not your arms.

Do 10 reps of each Y, T and I  (immediately after one another) and then rest for 1 minute before doing another 10 reps of each exercise.

For a no equipment required lower back and core exercise please see the following article I wrote which details both Bird Dog (great name!) and the plank.

Before starting any new exercise program please check with your doctor and clear any exercise changes with them

If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.