If you are 60-plus and think that the only fo rm of exercise you can undertake is a leisurely walk through the greens, think again. The fitness world has opened up many interesting avenues for your well-being and fitness quotient for all ages. Extensive research dedicated towards better health and longevity proves that several forms of exercising can be comfortably taken up at any age to reap myriad benefits, including retarding the ageing process. At a time when you may be thinking that your sporty days are over, look around you and read some news and you will find many older adults taking up competitive sports, well past what was once considered their prime years! Senior citizens the world over are participating in marathons, long-distance cycling, mountaineering, participating in triathlons and even competitive bodybuilding.

Researchers have now come to the conclusion that ageing is more related to your thinking and stress patterns, rather than biological factors. Daily activities along with a well-laid out diet can help you to:

1.Build up on muscle and bone mass (which tends to deteriorate with age, preventing osteoporosis)

2.Bring your blood pressure down and enhance your heart health.

3.Help to both manage (if you already have) and prevent diabetes.

4.Prevent and manage cancer (read increase longevity)

5.Enhance lung functioning.

6.Help prevent and deal with orthopaedic conditions. (knee and back related problems)

7.Help keep your weight and fat % low. (important to overall health)

8.Keep you independent, mobile and strong well into the twilight zone.

Let’s now explore what options you have in terms of activity, done under the right guidance, with a gradual start and progression no activity is an actual bar for you. Here are some pointers which will help you continue any activity of your choice with comfort and safety:

1.Take it slow and gradual at first; don’t try to break any world records please.

2.Seek advice and clearance from your physician before starting out.

3.Older adults need to pay special attention to nutrition, as both their age and the exercise increase the nutritional demand on the body. Consult a certified nutritionist.

4.Recovery from exercise may take longer for older individuals, so scheduling enough rest in between sessions is a must.

5.Proper training apparel and the right training shoes are an absolute must to enhance the

enjoyment.

6.Try to exercise during the cooler parts of the day to prevent heat exhaustion and stay hydrated during exercise sessions.

7.Follow your trainer’s guidance about exercises, very strictly indeed and most importantly stick to all of the guidelines given to you by your medical practitioners.

You can choose from a very safe range of exercising options like – Yoga, tai chi, resistance training, swimming, Latin dancing and

indoor cycling. The added bonus of course is that senior citizen

discounts offered at most health centres! 

Rashmi Uttam/ DNA-Daily News & Analysis Source: 3D Syndication