Decades have passed with you slogging, saving, working and pushing aside all you wanted to do until retirement. But now, after retirement, your day seems to be never ending. Now that you have all the time in the world, why should age stand in your way? It may not be possible to reverse time but one can reverse health. This is the right time to look at fitness more seriously especially if you have not worked on your fitness before. Once you get yourself in shape, you can start ticking off the items on your wish list like that dream trip, learning your favourite hobby and more.
With advice on exercising constantly changing, you must be wondering what to do, what not to do, how much to do, how long to do ... So here’s what fitness can do for you: avoid lifestyle diseases — obesity, type 2 diabetes, heart disease and stroke, osteoporosis and osteoarthritis — if you haven’t invited one. If you have fallen prey to one, you can deal with it more holistically.
If you’re over 50 years, it’s mandatory to have a master health check up and get your doctor’s go-ahead signal. Then seek a certified health and fitness professional so that your exercise programme can be tailored to your individual needs.
What: Typically, most people assume that walking is the only recommended activity for those above 50. While walking is a good start it is not enough in itself. Add variety, incorporate strength training, and choose exercises that improve flexibility, mobility and balance. Activities like swimming and cycling also work on the heart, lungs and the circulatory system and can be an alternative to walking.
How much: At least 10-30 minutes 3-5 times a week at moderate intensity (a level at which you should be able to chat comfortably).
What: Studies show that aging is associated with degenerative loss of skeletal muscle mass and strength (0.5-1 per cent less a year after 25 years). This in turn leads to problems like reduced bone density, osteoporosis, joint problems and arthritis. Weight/strength training is the answer. Start with weight machines because they are safe, less dynamic and help maintain good posture. Remember to start light; no-pain-no-gain doesn’t work here. If the pain persists stop that particular exercise.
How much: Ideally 6-8 exercises and 12 reps of two sets each twice a week.
What: Flexibility, coordination, mobility and balance also decline with advancing age. Mind-body exercises like yoga, Pilates and tai-chi do wonders in uniting the mind with the body, de-stressing and helping improve cognitive skills.
How much: Two sessions a week along with the other exercises make for a balanced workout.
If you decide to exercise in the morning, make sure you warm up adequately. This literally means to increase the body’s core temperature to avoid injuries. Ensure 10-15 minutes of warm up. Workouts can also be fun with an exercise partner or a group.
The growing concern over the rate at which lifestyle diseases are increasing focuses attention on the need to improve individual health and fitness level. Remember exercise can also improve cognitive abilities such as memory and reasoning skills, which decline with age; general well being and quality of life.
So when you have all the time in the world why not start exercising?
