THE GOOD OLD LIFE
At no point should age be a deterrent to leading a good life. A few tweaks to your daily routine will make sure your retirement chapter is a happy one
Every year, August 21 is celebrated as World Senior Citizens Day. Old age comes with its own set of health challenges, and on this day we revisit ways to make this phase of life happy and fulfilling.
Dr Amrapali Patil, yoga expert, Trim N Tone, says, “Turning older can mean becoming less mobile and frail, but that doesn’t have to be the case always. Not every senior citizen uses a walker or is wheelchair bound.”
Pilates trainer Namrata Purohit believes that it is important to stay physically active throughout one’s life. “As we get older, it is even more important to do low impact workouts that keep muscles strong, flexible and well balanced,” she says.
Dr Sheetal Rane, physiotherapist, Bhatia Hospital, recommends:
Walking: It is the simplest form of endurance workout. A normal walking pace can be progressed to a brisk walk gradually. People at low fitness levels can begin with as little as five minutes of walking two to three times a day. Gradually increase this to 30 to 35 minutes at a stretch for about four times a week. It is safe for elderly people to walk for up to one hour a day. One should prefer an even surface or indoor walking when they begin in case of poor balance. Other endurance exercises include treadmill, stationary cycle, aquarobics, tennis, or any exercise that increases your heart rate.
Stretches: A simple stretching programme may include exercises such as:
■ Let your ears touch the
shoulder of corresponding side. You must feel the pull on the opposite side
■ Hold your hands behind your back and stretch the shoulders backwards
■ Outstretch your arms in front and rotate the wrist
■ Stretch or bend your trunk sideways while sitting on a chair or standing with both feet apart
■ While standing, bend a knee and hold the ankle from the rear for a good thigh stretch
■ Sit on a chair and cross one leg over the other so that the ankle rests on opposite knee and bend forward for a good hip and buttock stretch
■ Sit on a chair and pull your ankle upwards to stretch your calf
■ Do a cat-camel stretch or dog position, curving your spine towards and away from the floor.
Strength and balance: Exercising with light weights will improve muscle strength. Simple biceps curls, front and side raises and shoulder shrugs with weights will improve upper limb strength. Strengthening exercises that use your body weight, such as squats and lunges, will improve strength in the lower limbs.
For improving balance, one can do single leg standing, walking heel to toe on a straight line, walking sideways or backwards and progressing the same on a softer or uneven surface such as mattresses.
One must also take steps to maintain their mental health. “Old age is usually the time we realise that we might not have the same level of strength and energy that we used to. Keeping yourself fit, physically as well as mentally, is of utmost importance to live a quality life,” says Nikitaa Parmar, yoga teacher, Reset Holistic Living Concepts.
Amaresh Ojha, fitness expert, Gympik, shares a few mental health tips for seniors. Join a sports or fitness programme: There are many tennis groups and yoga or meditation classes that are designed for the elderly. Doing an activity in a group helps us make friends and makes us more resilient to anxiety and depression, which can stem from a sense of isolation.
Take insomnia seriously: As age progresses, sleep patterns are disrupted and we get less non-REM (rapid eye movement) sleep. This compounds the problem of depression. Exercising, maintaining good sleep hygiene and cutting down on caffeine will help you wake up feeling refreshed and relaxed.
Find a purpose: A value creating life gives a purpose for getting out of bed every morning. It doesn’t have to be grand. Anything that resonates with you and evokes kindness and meaningful behaviour in you will work. Studies show leading a meaningful life can control chronic illnesses and even prevent Alzheimer’s Some pursue their passion for gardenin while others choose philanthropic activities. Whatever you choose, at the en of the day, make sur it is something you enjoy.
Cut down on alcohol: Most senior citizens are on prescription drugs for various ailments. And mixing medicatio with alcohol is never a good idea In addition, the fact that alcohol depressive make it a poor health choice. So, check medic and drink with caution if you really have to. Moreover, keep a close check on the quantity and frequency to avoid any further complications.
With old age, the way the body responds to hunger, thirst and absorption of nutrients changes drastically. Kejal Sheth, nutritionist, Nutrivity.in, recommends revamping their diet.
■ Have a wide variety of nutritious food, as it ensures that you are getting multiple vitamins and minerals
■ As people age, there is decrease in the skeletal muscle mass. Hence, dietary protein intake in form of seafood, white meat, pulses, nuts, curd, etc. becomes important
■ Emphasise healthy traditional combinations such as simple khichdi, puranpoli, thalipeeth, etc.
■ Limit foods that are heavily preserved or pickled
■ Select nutrient-dense foods such as fish, lean meat, eggs and low-fat dairy products.
■ Sometimes dental problems may prevent you from eating well. So opt for soft, wellcooked foods such as vegetable dalia. Raw vegetables and fruits may be consumed in stewed form.
■ Osteoporosis is a common issue for the elderly. Include adequate calcium-rich foods such as dairy (low fat), sesame seeds, ragi, etc.
■ Fruits and vegetables should be a part of every meal or can be used as snacks to ensure adequate intake of antioxidants to combat free radicals
■ The thirst sensation diminishes in old age. One must drink about two litres of water every day.
With inputs from Ritika Samaddar, nutritionist, Max Healthcare Hospital, Dr Elizabeth Denley, trainer, Heartfulness Yoga, Dr Anil Ballani, internal medicine, Hinduja Healthcare, and Namita Chandra, wellness guide, Yoganama.