Rasen Rotarians advised to keep fit

Market Rasen Rotary Club’s latest speaker was 57-year-old Ginny Askam, who has been a personal trainer for 24 years.

Ginny has always been interested in physiology, how the body works and various types of exercise including running.

Following ten years in London working in advertising, she qualified as a Personal Trainer and Sports Massage Therapist. This led to further qualifications in nutrition, how to exercise for rehabilitation and exercise for seniors.  She herself has had a partial knee replacement, however using her experience and knowledge she is back to running and walking long distances.

Ginny now has a broad range of clients of all ages and abilities and always inspires her clients that it is never too late to start. She noted as the ‘less young ‘get frustrated by what they can’t, or no longer can do, she thought she could help overcome that problem.

In the short time available, Ginny aimed to give useful information and motivation. She asked that the audience ask themselves what is important to them. She said we should each invest in our own body, just as many of us think about investment in a new car, property or other material things. Her intention for each of us is to help us remain independent, preventing injuries, and feeling younger.

Regarding movement, Ginny asked that we all stand, raise our arms in the air and sit down again, then questioning how many of our body’s muscles were used in that brief activity.  Many were surprised to hear that over 100 muscles were used in that simple exercise all of which are needed keeping fit and strong as we get older.

Ginny said she speaks of three pillars of fitness:

1, Strength: Use it or lose it. There is a huge decline in muscle mass as we age, however we can slow this down and indeed increase our muscle mass with strength bearing exercise such as walking and lifting weights including our own body weight. This also protects joints and increases bone density, creating a stronger body.

2, Mobility: reaching, bending, turning all parts of your body. As we get older, our necks have forgotten they can turn independently of our shoulders and our knees start to complain more. Our joints are surrounded by synovial fluid which when inactive gets sticky (eg overnight in bed), movement, and exercise makes this fluid less viscous and allows freer movement. For people who are less young than they used to be (!) even small improvements in mobility—moving our joints freely and comfortably through their full range of motion—can lead to greater confidence and better quality of life

3, Stamina: This is crucial for seniors because it enables daily independence, reduces fatigue, and lowers the risk of chronic diseases like heart disease and diabetes. Building endurance helps maintain mobility, improves cardiovascular health, and boosts energy for daily activities or hobbies. Keeping muscle strong improves our balance, which declines as we become less young. Balance is important - try standing on one leg for as long as you can, and then on the other for as long as you can.

So, what can we do as we become less young?  How we stand and sit matters. If shoulders become rounded then the muscles at the front of our body become over used and the body becomes imbalanced but with shoulders back, core muscles activated and one of our largest muscles, the ‘Gluteus Maximus’ (our backside) doing its job the correct muscles start to work and do their job. Don’t sit for too long, take breaks, intersperse sitting with a walk around.

Heel raising is a good exercise to improve balance; Shoulder movement improves mobility of the upper body; Hip mobility can be improved by raising each leg in turn and moving the raised leg outwards and then lower. Improved hip mobility and strength will also support the lower back and help prevent any potential injuries.

Little or no equipment is needed - simple aids such as small weights or cans of beans, elastic band stretchers, which provide resistance and of course walking will all help to keep you youthful.

Exercise:

improves blood flow,

improves sleep,

improves memory and thought processes,

improves the immune system resulting in less illness,

a lower risk of disease and stronger more resilient bones.

Excess weight can be a problem at any age, affecting mobility, so eating a healthy mixed diet with little or no multi processed food will help maintain that quest for youthful activity and appearance. 

In summary Ginny said it is never too late to start. Muscle can grow at any age. It just needs looking after.