• Taking the first step into fitness can be daunting. We ask a trainer some of the common questions one might be faced with.
  • What are the precautions you need to take if you start working out after 50?
  • Start slow, but you can progress to any level, because at any age, once you challenge the muscles and the organ systems, they become stronger than before, provided you maintain correct posture and proper levels of progression. If you do too much too soon, you end up with an injury. You also have to keep in mind all your medical conditions, and consult a doctor.
  • What prevents people from starting?
  • I’ve seen people put a limitation on themselves, citing age, fear of injury, even shyness in getting into gym clothes or working out in front of other people as reasons.
  • Why are seniors increasingly taking up fitness?
  • I’ve found them to be the only dedicated lot of all my clients. They don’t skip classes, they take their health seriously, they want to stay off medications and doctors as long as possible. They don’t want to be dependent on others for support in their old age. They have the time for exercise, and no amount of partying can distract them! The desire to stay fit cuts across classes. From fancy workouts to dime-a-dozen yoga classes in parks to plain walking.
  • Is it advisable to train on your own?
  • I would not recommend looking at videos online and following them. The chances of injury are very high. Also, we are looking at a much younger person doing fabulous things that your older body may not be able to do. Then there’s a sense of disappointment, wanting to keep up with the younger body, which leads to injury. You will have to be under the guidance of an expert, someone who is trained to work with seniors. You need to go through a series of exercises over several weeks. It may take you a couple of years to work out independently.
  • What is the diet you need to follow while working out?
  • As you grow older, exercise improves digestion. Our muscles start getting wasted away — a condition called sarcopenia in which muscle fibres reduce in size and strength. So focus on protein and fresh vegetables. Watch out for extra sugar intake. Have whole grains instead of refined grains. And old, or young, avoid junk food.
  • In case you do face an injury, what’s the process of rehabilitation?
  • After giving first-aid, the injury should get better in three days time. If not, consult your doctor, who will put you on to physiotherapy. Don’t just self-medicate and wait to get well on your own. Follow through with the physiotherapy sessions; remember that healing is slower at this age. Only once you’re pain-free should you start working out again. However, do ask your doctor what you can do and what you can’t.
  • How do you know if it’s just a workout burn or something more serious?
  • Normally, when you start any workout, or progress to a higher level, you will get muscular soreness. That should go away within 36-40 hours for the elderly. Muscle soreness is not unusual, but your joints should not hurt. Then you need to consult an expert.
  • Nisha Varma is an ACSM-certified, exercise physiologist, who has worked extensively in elderly fitness