AGE NO BAR FOR STAYING FIT

Increasing Number Of Elderly People Are Becoming Health Conscious & Seek Active Lives, Say Doctors

    What do actors Joan C o l l i n s, Amitabh Bachchan, Hema Malini, Dharmendra and Helen Mirren have in common? Apart from the star factor, they crossed the dreaded six-zero years ago, with both Collins and Fonda well into their 70s—but they show no signs of slowing down. Leading an active life does not have to stop just because you're over 60 years ago. More and more people in their "sunset years" want to be not only young at heart, but also young at body these days. And doctors agree: By keeping your body and mind fit and active, you have a better chance of staving off diseases like Alzheimer's and heart ailments. 

Usha Mantri, a retired college professor, makes it a point to exercise and perform yoga asanas every day for 45 minutes. And four times a week, she enjoys brisk 30-minute long walks. "I stick to a regular meal schedule and eat a hearty breakfast and lunch. But at night, I stick to fruits and milk, which keeps my digestive system in order," she said.      Doctors have noticed that more and more elderly people are becoming increasingly health conscious. It's not only about their physical appearance, said Dr Hemant Thacker, physician with Jaslok Hospital in south Mumbai. Their desire to preserve or maintain their youth is not limited to something trivial as say colouring one's hair. "There's conscious attempt to replenish their lost health as well," he said.      Those in the medical and fitness industry highlight the importance of elderly people following a regular exercise routine to keep their muscles toned and avoid stiffness in the bones. One of India's luminaries BKS Iyengar has been practising and teaching yoga for over 75 years.      Dr Ashish Contractor from the Asian Heart Institute said: "Many elderly people—out of choice or circumstances—live on their own. They need to be active just to preserve their normal pace of life. They have to prevent the loss of muscle mass that is a part of the ageing process. It is thus never too late to start exercising."      The most important factor of an ageing body is the protein. "The protein synthesis is slowed down in a body as one grows old. It is thus important for senior citizens to ensure that their diet is rich in protein. And while carbohydrates and fats are important too, they should be kept in check," said dietician Sonal Modi. "If chewing is a problem, then softer food substitutes should be inculcated in the diet. Never let the body get under nourished."      At 85 years, Sheila George as battled breast cancer and other age-related medical diseases. And while she's no longer lifting weights, she makes it a point to go down to her building compound for a 20-minute walk every day.      Sheilu Sreenivasan, founder president of Dignity Foundation—an NGO which works with the elderly—says it's difficult to get senior citizens to be physically active. "Most of the time, they are plain lazy; a kind of childish stubbornness takes over them. It becomes difficult to make them exercise," she said. In such situations, activities like Tai Chi and laughter clubs become fun options. "It's not uncommon for senior citizens to watch TV all day. It is important for them to get out of their homes at least once a day to keep the mind fresh and the body fit," she added.      What matters the most is our attitude, said Mantri. "If the attitude is positive, then there is nothing that can stop you from doing anything."  A GENTLE PATH TO FITNESS  Endurance Exercises | They are activities that increase your heart rate and breathing for an extended period of time. Such exercises help build up your endurance and stamina. You can start gradually with as little as five minutes of endurance activities at a time. Then try to build up to at least 30 minutes of moderate-intensity endurance activity on most days of the week Examples | Walking, jogging, swimming, raking, sweeping, dancing, playing tennis  Strength exercises | They      help build muscle.      Even a very small      changes in muscle      strength can make      a real difference in your ability to perform everyday activities such as carrying groceries, lifting a grandchild, or getting up from a chair Examples | Wrist curls, arm curls, side arm raises, elbow extensions, chair dips, seated rows with resistance band, back leg raises, knee curls, leg straightening exercises, toe stands Balance Exercises |      Along with      certain      strength      exercises,      balance exercises can help improve your ability to control and maintain your body's position, whether you are moving or not Examples| Standing on one foot, walking heel to toe, balance walk, back leg raises, side leg raises, hip extensions  Flexibility Exercises | They can improve your flexibility but will not improve your endurance or strengthExamples | Neck stretch, shoulder stretch, shoulder and upper arm raise, upper body stretch, chest stretch, back stretch, ankle stretch, back of leg stretch, thigh stretch, hip stretch, lower back stretch, calf stretch  CAUTION | If you have chronic or acute back/ knee problems, or any other medical complication, it's best to check with your doctor or physiotherapist before beginning an exercise routine  EATING RIGHT Do eat A protein rich diet Light and frequent meals instead of three heavy meals If you have a problem chewing food, then add soft foodstuff to your diet. Porridge and khichdi are always good protein options. Chapatis can be soaked in dal Have more milk and milk products and lean meat (unless advised otherwise by your physician) to get more calcium Micronutrient supplements like calcium and Vitamin B 12 are required in most cases, but shouldn't be taken without consultation