“A daily walk is a superpower”: Tristan White talks Moving is Living on ABC Radio

The Physio Co (TPC) founder Tristan White joined David Astle on the Evenings program on ABC Radio Melbourne 774 to talk about his new book, Moving is Living: Simple steps to stay active, confident and full of life in your 70s, 80s and beyond.

Tristan has spent the past 20 years leading a team of physios at TPC who work with Aussie seniors in their 70s, 80s and 90s. Those conversations in lounge rooms and retirement villages shaped the book, and they shaped the advice he shared on the radio.

Watch the full interview below.

Here are seven takeaways from the interview.

1. Start with what you want to do

When David mentioned his Mum is 94, Tristan’s first question was about her goals.

“The important bit is what they want to do,” Tristan said.

For one person, the goal is a walk to the café. For another, the letterbox, a trip overseas or getting down on the floor to play with the grandkids. Once you know your goal, you work backwards and build the strength, fitness and mobility to get there.

2. Take one step at a time

Tristan shared the story of Ben, a mentor in his late 80s and a lifelong golfer. After a setback, Ben dropped from 18 holes to nine. He kept his 18-hole goal in mind and started adding a hole or two after each round of nine to test how he felt.

“You don’t go from no golf to 18 holes of golf,” Tristan said.

If a walk to the end of the street leaves you out of breath, walk to the end of the street. Next week, go a bit further.

3. Build strength now

From our 30s onwards, we lose about one per cent of our strength each year. Tristan’s advice is to build more strength now, so you have more to lose.

You don’t need a gym. Your body and a chair are enough to start. Tristan calls his favourite exercise the “standing ovation”.  Stand up from a chair without using your hands, then sit back down. Wall push-ups, squats and calf raises all help too.

One listener to the show asked about calf raises causing knee pain. Tristan suggested doing them seated. Lift your heels off the ground, then lower them back down. And get any pain checked by your physio.

4. Walk every day

Tristan’s mantra? “A daily walk is a superpower.”

Walking keeps your options open. If you walk, you get to the footy, visit family and take the trip you’ve been planning.

5. Challenge your balance

Toddlers and people over 70 fall more than any other age group. To improve your balance, you need to challenge your balance.

Flat floors and smooth footpaths won’t do the job. Get outside onto different surfaces. Practise standing on one leg, and in a safe spot, close your eyes as well.

6. Incidental exercise counts, with a catch

Gardening, carrying the shopping and taking the stairs all add movement to your day. Tristan encourages more of this.

To build strength and fitness, though, you still need specific exercises as well.

7. Tell your physio your goal

Tristan mentioned he was training for the Melbourne Marathon Festival. When calf trouble set in, he told his physio what he was working towards and received targeted calf and hip strengthening exercises.

The same applies at any age. Tell your physio what you want to be able to do, and they’ll build a program around your goal and any health conditions you live with.

 

 

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The Physio Co helps Aussie seniors to move more, with confidence! How can we help you (or your elderly Mum or Dad?) Contact us today on 1300 797 793 and speak with Nancy, Julia and Jess from the TPC Client Care team to discuss your situation. If they’re busy on other calls, leave a message and someone from the team will call you back for a chat!  Alternatively you can email us via [email protected]