Paul Richards is the owner of Ignite Fitness and Nutrition based in Alicetown. Paul provides a programme designed to improve health and fitness for those of us over the age of 50 who are heading into the magic age of 'sitting still and doing nothing' or on the contrary, concerned that the latter stages of our life should remain healthy, fit and able. The choice being ours to make.
Paul gave us some amazing statistics such as "over the age of 65 - if we have a fall we have a 15 - 50% chance of dying within one year". If however, we focus on strength training our bodies and gain high muscle mass - our chances significantly reduce by anything from 100-400%. He further stated that if we start slow with the focus being on grip strength and the ability to actually get up off the floor - this will help our life expectancy.
The question was asked "What is sensible for our age for exercise". Realistically it should be 2 x 3 per week for 30 minutes but do what you can - anything will benefit the ability to live longer. Strength training is the single most important thing we can do. Research has shown that smokers for example can increase their mortality rate by 50%, while type two diabetics are 40% and High B.P a lower 20%.
A strong body produces a strong mind. Activity keeps our brain active and aware and stronger for longer. Certain areas of the brain are larger in active individuals that those who do not indulge in any activity at all. Memory loss will be a thing of the past if we do this. Combining this with a healthy eating regime will benefit fitness and stave away those diseases that create a lesser age limit. Over the age of 60 we need double the amount of protein for our bodies. e.g 120 grams of protein needed per day to ward off the decreasing bone density that comes as we age. Look at protein as being the warrior to protect us. Don't wait for a crisis or a doctor's warning, don't wait until recovery becomes harder. Start today.
Increase your protein today.
Try strength training twice a week for thirty minutes.
Track your progress and reduce your mortality rate while you are doing it.
Be real. Don't let the perfect be the enemy of good - look after yourself first and foremost.
How can we serve others if we don't serve ourselves first.
As Paul discussed, below is a link to a form for members to complete if they'd like a complimentary nutrition prescription to give them a little more information on healthy nutritional intake. This will help to work out what we should eat, when and in what quantity. He is also very happy to speak to any of us that would like some extra help.
https://docs.google.com/forms/d/e/1FAIpQLSeugGZidOWKKASufjbFRTt0h8k1Zrb9Q8Rk7u9FPX0JTvh5dQ/viewform?usp=sharing
https://docs.google.com/forms/d/e/1FAIpQLSeugGZidOWKKASufjbFRTt0h8k1Zrb9Q8Rk7u9FPX0JTvh5dQ/viewform?usp=sharing
When I answered an advertisement in October last year, I met a Wolverhampton lad who captivated me when he said "Glenda, if you think by coming here, you will be surrounded by dolly birds in their lycra - you are in the wrong place. It still took me six weeks to turn up and trust what he had to say but I've never regretted that decision. Paul's podcasts are viewed by many because they speak to the ordinary person wanting to make a change in their lives.