W For the sweet sixties

hen a person attains the age of 60 years plus, he or she is considered to be a senior citizen in medical terms. Once a person reaches this stage in life, their physical as well psychological needs change. The last Wednesday in May (May 31) is celebrated as Senior Health & Fitness Day, and experts suggest ways to make this leg of life healthier.

EXERCISE

Exercising is important for any age group to remain healthy and fit. Senior citizens can indulge in any form of physical exercise like yoga, walking, swimming, etc. which they feel comfortable doing. No matter what kind of activity they prefer, remaining active with a workout routine is important, opine experts. “It is also essential to keep the mind active at this age. Doing mental exercises such as solving puzzles, sudoku and crosswords are essential,” says Dr Paresh Lakdawala, psychiatrist, Bhatia Hospital, Tardeo.

Some of the key benefits of exercise for seniors are: Improved healing and function Prevention of diseases or chronic conditions Increased balance and stability Improved quality of life Increased life expectancy.

DIET

With age, one becomes more susceptible to chronic health problems such as diabetes, high blood pressure, high Whoever said 60’s was old. Here’s how you can make the most of your golden years

cholesterol, heart disease, vision problems, arthritis, sleep disorders, respiratory disease and cancer. Hence, dietary requirements change as one gets older.

Those diagnosed with diabetes, high blood pressure, or high cholesterol, should eat foods that are rich in nutrients, but low in calories, processed sugars, and saturated and trans fats. They are also advised to eat less sodium (salt) as cutting it down will help reduce the risk of high blood pressure.

Older people need more calcium and vitamin D to help maintain bone health. “Have enough servings of vitamin D-fortified low-fat or fat-free milk or yoghurt each day. Include calcium-rich foods like fortified cereals and fruit juices, dark green leafy vegetables and fishes in your diet. Fruits, vegetables and low-fat or fat-free milk and yoghurt are also good sources of potassium. Eat more fibrerich foods to keep your digestive tract healthy. Fibre helps lower your risk for heart disease, control your weight and prevent type 2 diabetes. Soluble fibre is extremely important for maintaining healthy cholesterol levels,” says Pallavi Srivastava Ramchandani, nutritionist and founder, Q- Slim Fitness Studio, Andheri (W).

She further adds, “Ask your doctor or nutritionist if you should take a vitamin or mineral supplement, such as calcium, vitamin D, magnesium, or vitamin B-12. These specific vitamins are often poorly absorbed or not consumed enough by older people.”

HOBBIES

Reading is a good hobby that can be developed further at this age Games that help to boost memory such as sudoku and puzzles are also advisable Religious activities help to relax and counter worries Meditation and yoga are a great way to keep calm Socialising and forming a group helps to keep the happiness quotient going.

A CULTURE OF UNDERSTANDING

It is important for those from different generations to understand the changing needs of older people. Losing your temper or treating them as kids is not the correct way to interact with them.

“Many old people experience problems in daily living because of chronic illnesses or health-related disabilities. Those difficulties restrict their ability to perform self-care. Encourage a positive attitude towards change. Focus on how the new ways of doing things will help the older person remain independent,” says Dr Vijaya Baskar, lead of rehabilitation, Nightingales Home Health Care Specialist, Nariman Point.

She further adds, “Some older people may become anxious, depressed, or angry. They may need special attention from family members or caregivers to cope successfully.” A few guidelines for those who take care or older people: Help them with their financial planning Involve them in daily activities Keep a watch on their daily dose of medication and food Take them to their doctors regularly. Make them undergo health check-ups every six months Encourage them to be involved in senior citizen groups, laughing clubs, yoga and spirituality Discourage hypochondriasis (abnormal chronic anxiety about one’s health). With inputs from Dr Hardik Patel, head physiotherapist,