Simple ways to test and improve your fitness at any age
Fitness coach Karl Henry insists that fitness can be improved at any age, with his oldest client clocking in at 80 years of age.
"You're never too old to start," he insists. "And you're never too old to get stronger".
According to Henry, we should think of ourselves as cars that need a good NCT every year or two. The best way to do this is to go to the GP to have bloods done, and head to the physiotherapist to check up on any niggling pains.
Next, he recommends a body composition check, whether that be an at-home smart scale or a professional DXA scan, which can measure bone density and assess the risk of osteoporosis - something that is all too common in women.
"We should all know how much muscle we have and we should all know how much body fat we have," he says, explaining that, as we age, our body fat mass will increase and naturally reduce our muscle mass.
"We want to hold onto our muscle as much as we possibly can," he explains. "We do that by weight-bearing exercises and by taking more opportunities to move."
Even something as small as taking the stairs rather than the lift or parking further away from the office will help you find those daily opportunities to build strength.
Ultimately, there are four key things to keep track of as you get older: your lower body strength, upper-body strength, cardiovascular strength, and your balance.
The most important thing is to keep it simple. For example, to test your lower body strength, see how many times you can get up and down out of a chair without using your hands within 30 seconds.
"A baseline is really important because you can check in with it on a regular basis," he explains. "Every couple of months or on an annual basis and you can track your progress. By seeing progress, you're motivated and you can see the benefit of the work that you're doing."
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RTÉ News
3 days ago
- RTÉ News
Simple ways to test and improve your fitness at any age
Health and fitness coach Karl Henry joined Philip Boucher Hayes on RTÉ Radio 1 to discuss some of the simple ways we can test our fitness - and how we can improve it. Listen back above. Fitness coach Karl Henry insists that fitness can be improved at any age, with his oldest client clocking in at 80 years of age. "You're never too old to start," he insists. "And you're never too old to get stronger". According to Henry, we should think of ourselves as cars that need a good NCT every year or two. The best way to do this is to go to the GP to have bloods done, and head to the physiotherapist to check up on any niggling pains. Next, he recommends a body composition check, whether that be an at-home smart scale or a professional DXA scan, which can measure bone density and assess the risk of osteoporosis - something that is all too common in women. "We should all know how much muscle we have and we should all know how much body fat we have," he says, explaining that, as we age, our body fat mass will increase and naturally reduce our muscle mass. "We want to hold onto our muscle as much as we possibly can," he explains. "We do that by weight-bearing exercises and by taking more opportunities to move." Even something as small as taking the stairs rather than the lift or parking further away from the office will help you find those daily opportunities to build strength. Ultimately, there are four key things to keep track of as you get older: your lower body strength, upper-body strength, cardiovascular strength, and your balance. The most important thing is to keep it simple. For example, to test your lower body strength, see how many times you can get up and down out of a chair without using your hands within 30 seconds. "A baseline is really important because you can check in with it on a regular basis," he explains. "Every couple of months or on an annual basis and you can track your progress. By seeing progress, you're motivated and you can see the benefit of the work that you're doing."
RTÉ News
4 days ago
- RTÉ News
How 'sandwich generation' are caught up in cost of living crisis
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Please review their details and accept them to load the content. Manage Preferences From RTÉ Radio 1's Brendan O'Connor Show, clinical psychologist Dr. Rosaleen McElvaney talks about the sandwich generation who are juggling care for children with care for parents Ireland's changing demographics For the last few years, Ireland's population has been ageing rapidly. In 2022, there were over 806,000 people aged 65 and over, more than 17% of the population, and this number is projected to double by 2051. At the same time, the average age of mothers giving birth continues to rise, from 30.3 years in 2001 to 31.5 in 2010. This means more people are finding themselves raising young children just as their parents begin to require care. Looking at the future projections, Ireland's old-age dependency ratio (that is, the number of people aged 65 and over for every 100 working-age adults) is projected to reach 50 by 2057 . 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This invisible work and competing demands for their time and attention from their child and elderly parents lead to "care burnout", through which the sandwich generation suffers silently. They function on auto-pilot potentially harming their physical and mental health, workforce participation and long-term financial security. To manage their competing roles, many reduce their paid working hours or choose flexible, lower-paid jobs. The result is not only lower income but also reduced pension contributions, placing them at risk of financial hardship later in life; and the vicious dependency loop continues. If this is not all, the financial pressure on the sandwich generation is considerable. According to TILDA's report, 9% of sandwich-generation women provide financial support to their parents. This transfer varies in monetary terms, but it decreases the household income and is also linked to higher rates of depression among these caregivers. We need your consent to load this rte-player content We use rte-player to manage extra content that can set cookies on your device and collect data about your activity. Please review their details and accept them to load the content. Manage Preferences From RTÉ Radio 1's Morning Ireland, Sinn Féin's Pearse Doherty on why Budget 2026 needs to include cost-of-living measures A system under strain In today's economy, the burden is heavier than ever with the rising grocery and energy bills. Even if we somehow manage to get around these high costs, there is always the burden of housing and healthcare expenses. Finding comfort in Ireland's healthcare infrastructure has become challenging. Public provisions such as home care and the Fair Deal scheme often involve long waiting lists or complex application processes. This forces families to fill the gaps themselves, typically unpaid and unrecognised. 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Manage Preferences From RTÉ Radio 1's Drivetime, a Fair Deal-style scheme giving people a legal entitlement to homecare will be delivered in the lifetime of the Government, according to Kieran O'Donnell, Minister of State at the Department of Health with special responsibility for Older People Children caught in the middle The horror does not end with the sandwich generation as their children are often pulled into the struggle. Parents who are exhausted, financially insecure or emotionally stretched may struggle to invest in their children's development. From afterschool activities to balanced nutrition, resources are finite — and often divided across three generations. What can be done? The sandwich generation are the backbone of many Irish families. As ageing accelerates and the cost-of-living crisis continues, their struggles will deepen without timely intervention. 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RTÉ News
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Back from holiday & feeling ill? The symptoms you should take seriously
Analysis: What happens when the souvenir you bring back from your holiday isn't a fridge magnet or a t-shirt, but a new illness? By Dan Baumgardt, University of Bristol Summer is synonymous with adventure, with millions flocking to exotic destinations to experience different cultures, cuisines and landscapes. But what happens when the souvenir you bring back isn't a fridge magnet or a tea towel, but a new illness? International travel poses a risk of catching something more than a run-of-the-mill bug, so it's important to be vigilant for the telltale symptoms. Here are the main ones to look out for while away and when you return. Fever Fever is a common symptom to note after international travel – especially to tropical or subtropical regions. While a feature of many different illnesses, it can be the first sign of an infection – sometimes a serious one. From RTÉ Radio 1's Supercharged, advice on holiday ailments from Dr Suzanne Kelly One of the most well-known travel-related illnesses linked to fever is malaria. Spread by mosquito bites in endemic regions, malaria is a protozoal infection that often begins with flu-like symptoms, such as headache and muscle aches, progressing to severe fever, sweating and shaking chills. Other signs can include jaundice (yellowing of the skin or eyes), swollen lymph nodes, rashes and abdominal pain – though symptoms vary widely and can mimic many other illnesses. Prompt medical attention is essential. Malaria is serious and can become life threatening. It's also worth noting that symptoms may not appear until weeks or even months after returning home. In the UK, there are around 2,000 imported malaria cases each year. Travellers to at-risk areas are strongly advised to take preventative measures. This includes mosquito-bite avoidance as well as prescribed antimalarial medications, such as Malarone and doxycycline. Although these drugs aren't 100% effective, they significantly reduce the risk of infection. From RTÉ Radio 1's Drivetime, Prof Adrian Hill from Oxford University's Jenner Institute on the malaria vaccine Aside from malaria, other mosquito-borne diseases can cause fever. Dengue fever, a viral infection found in tropical and subtropical regions, leads to symptoms including high temperatures, intense headaches, body aches and rashes, which overlap with both malaria and other common viral illnesses. Most people recover with rest, fluids and paracetamol, but in some instances, dengue can become severe and requires emergency hospital treatment. A vaccine is also available – but is only recommended for people who have had dengue before, as it provides good protection in this group. Any fever after international travel should be taken seriously. Don't brush it off as something you've just picked up on the plane – please see a doctor. A simple test could lead to early diagnosis and might save your life. Diarrhoea Few travel-related issues are as common – or as unwelcome – as diarrhoea. It's estimated that up to six in ten travellers will experience at least one episode during or shortly after their trip. For some, it's an unpleasant disruption mid-holiday; for others, symptoms emerge once they're back home. Traveller's diarrhoea is typically caused by eating food or drinking water containing certain microbes (bacteria, viruses, parasites) or their toxins. Identifying the more serious culprits early is essential – especially when symptoms go beyond mild discomfort. Warning signs to look out for include large volumes of watery diarrhoea, visible blood in the stool or explosive bowel movements. These may suggest a more serious infection, such as giardia, cholera or amoebic dysentery. 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Jaundice is not a disease itself, but a visible sign that something may be wrong with either the liver or blood. It results from a buildup of bilirubin, a yellow pigment that forms when red blood cells break down, and which is then processed by the liver. Several travel-related illnesses can cause jaundice. Malaria is one culprit as is the mosquito-borne yellow fever. But another common cause is hepatitis – inflammation of the liver. Viral hepatitis comes in several forms. Hepatitis A and E are spread via contaminated food or water – common in areas with poor sanitation. In contrast, hepatitis B and C are blood-borne, transmitted through intravenous drug use, contaminated medical equipment or unprotected sex. Besides jaundice, hepatitis can cause a range of symptoms, including fever, nausea, fatigue, vomiting and abdominal discomfort. A diagnosis typically requires blood tests, both to confirm hepatitis and to rule out other causes. While many instances of hepatitis are viral, not all are, and treatment depends on the underlying cause. As we've seen, a variety of unpleasant medical conditions can affect the unlucky traveller. But we've also seen that the associated symptoms are rather non-specific. Indeed, some can be caused by conditions that are short-lived and require only rest and recuperation to get over a rough few days. But the area between them is decidedly grey. So plan your trip carefully, be wary of high-risk activities while abroad – such as taking drugs or having unprotected sex – and stay alert to symptoms that develop during or after travel. If you feel unwell, don't ignore it. Seek medical attention promptly to identify the cause and begin appropriate treatment.
