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Fit over 50: Health and fitness tips for retirement

Rosemary set up her own fitness business when she retiredWhen Rosemary Mallace was offered voluntary redundancy, she took her State Pension and enrolled on a course to become a Personal Trainer.

Setting up Over Fifty Fitness, she's become the 'go to' person for Radio Manchester and has an avid following on Twitter.

She believes that health and fitness shouldn't be confusing or complicated and concentrates on functional movements that benefit daily life.

Having shared her experience with us (read all about it here), she's compiled a list of health and fitness tips for over 50s that are quick and easy to put into practice.

Rosemary’s top health and fitness tips for over 50s

1. Start walking. Simple as that. Walking is a very underrated form of exercise. If you’re retired you have lots of time. Do you really need the car? Use your travel pass or walk.

2. Obvious one: use the stairs and not the lift. If you’re on the 15th floor, walk up a couple of floors. Don’t forget coming down too. Get out of the lift early and walk down.

3. If you have to take the car to the supermarket, park as far away from the doors as possible. Win/win. You’ll normally always get a parking space and you’ll increase your daily steps.

4. Get a pedometer to measure your daily steps. If it reads 1,000 steps at the end of the day, it’s not the pedometer that’s faulty (honest).

5. Wiggle your ankles: when you’re watching telly spell out your name with your feet. Keeps ankles mobile and supple.

6. Now you’re taking public transport you may find yourself waiting for a bus. Stand on tip toes. Up and down. Bend your knees, keeping your back straight. You may get funny looks from the others waiting but, hey, you’re the one improving your fitness. Any queue will do.

7. If you can, walk to the shops and carry shopping home. Great for arm strength.

8. A stiff neck can cause falls. Gently, turn your head to the left as far as you can and hold. Repeat to other side. Repeat several times a week.

9. Sit on a chair without arms. Gently turn your whole body as far as you can and hold. Repeat to the other side. Great for spine flexibility.

10. Your core muscles are a corset of muscles that keep you upright. Get in the habit of engaging your core. It will make you look instantly taller and thinner.

Do you have any health and fitness tips you swear by? Will you be giving these ones a go? We'd love to hear from you so feel free to comment below.

This article has been commissioned by retiresavvy and any opinions voiced are the author's own.

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