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Add zest to the golden years

Photo: K.R. Deepak

Start easy Go for a walk

You’re never too old to exercise. In fact, experts’ recommendations concerning exercise are no different for older people than they are for the young. Experts have come to recognise the tremendous benefits of exercise, especially strengt h and cardio training, in older people. A lot of the weakness that most people attribute to ‘old age’ is actually from disuse; being fit can actually prevent common accidents in the elderly, such as falls and the resulting hip and leg fractures, since exercise increases muscle strength and balance. Strength is important for the elderly; it can mean the difference between being bedridden and being able to move around freely.

If you are an older person and the notion of getting fit doesn’t appeal to you, try to think of physical activities that you used to do and get back to doing them. Just moving will help. Start gardening or go dancing. Remember, exercise is like medicine. It is the best medicine we have for reducing the risk of serious medical problems, for prolonging our lives, and for making the quality of life better. There is just no pill that compares with it. Your muscles naturally atrophy with age, meaning that you have to work specifically and scientifically than you once did to get into shape. Bones gradually get weaker with time, which increases the risk of a break. Therefore, middle-aged and older people need to take it a little easy.

If you’re planning on starting a new activity, gradually increase your exercise regimen a month beforehand. Pushing yourself too hard, for no good reason, is silly and dangerous.

Paying attention to pain should be the cardinal rule of exercising. The whole notion of no pain, no gain has to be thrown out. Pain, especially in older people, is a sign that something is wrong. There’s a psychological component to the way some people ignore an injury. They don’t want to acknowledge that they’ve been hurt; there’s a tendency to ‘play through’ the pain. But that isn’t a good idea, because you run the risk of developing a chronic injury.

With some exceptions, you can still do anything you want. But the exercise you choose, and its intensity, depends on your current physical condition. If you’re already exercising four or five times a week now, your body will be better prepared for shifting into something new. But, if you’re someone who is exercising after a long break or perhaps for the first time in your life, this would be the recommended dose.

Moderate aerobic exercise, 20 to 30 minutes, twice a week

Strength training, thrice a week

Supplement the above with good stretches.

What about contact sports? They’re okay, up to a point. Anyone playing a contact sport, including basketball, has to remember that they are putting themselves at increased risk of injury, because they can’t control what other people are doing; they can’t prevent the risk of getting elbowed or knocked over.If you have a medical condition, such as heart disease or diabetes, check with your doctor before beginning to exercise. Arthritis can be helped tremendously by exercise, but you should consult an expert to see what exercises you should do and what you shouldn’t. Also, keep in mind that certain medications, such as beta-blockers, can artificially control your heart rate, meaning that you can’t use beats per minute as a gauge of your exercise.

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