As the years gracefully advance, so do our bodies. While youth bestows us with boundless energy, ageing brings its own set of changes. However, growing older doesn’t mean giving up on an active and healthy lifestyle. Maintaining physical fitness is essential for senior citizens to enjoy a high quality of life.
Dr Amita Jain, Delhi’s leading laparoscopic surgeon and doctor for senior citizens, shares valuable fitness tips that will help Indian seniors stay healthy, active, and vibrant.
How Senior Citizens Could Stay Active and Healthy?
According to Dr Amita Jain by adopting the following ways you can strive to be active and healthy:
· Watch Your Diet
Maintain a well-rounded diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, while minimizing salt, sugar, and processed food intake. Adequate hydration and a varied, nutrient-packed diet are crucial for optimal health, particularly for seniors, aiding joint lubrication, digestion, and overall well-being.
Prioritize immune-boosting foods like fruits, vegetables, and lean meats, which provide antioxidants to safeguard the body. With age, focus on a balanced diet to mitigate chronic disease risks, adjusting portion sizes and staying mindful of eating habits.
· Regular Exercise
Consistency is key to maintaining fitness. Senior citizens should aim for a regular exercise routine that suits their lifestyle, like morning walks or evening yoga. Focus on balance, and flexibility with activities like yoga, tai chi, and stretching to enhance stability, reduce falls, and improve joint health.
Physical activity boosts the immune system, aiding in combating inflammation and viruses. Options like swimming, biking, walking, or low-impact aerobics offer comfortable workouts. For mobility challenges, chair exercises are convenient for muscle strengthening and overall well-being, guided by a fitness professional.
· A Good Night’s Sleep
Maintaining a consistent sleep schedule is crucial for optimal health, particularly as we age. An uninterrupted sleep of around 7-9 hours every night is even more important for seniors. Sleep significantly contributes to both physical and emotional well-being. It aids in memory consolidation, concentration improvement, and cellular repair, bolstering the immune system and preventing illnesses.
Establishing a relaxing bedtime routine involving activities like reading, a warm bath, meditation, or relaxation exercises helps wind down before sleep. Seniors may encounter difficulties falling asleep or experiencing interrupted sleep, underscoring the importance of a consistent sleep schedule for a restful night’s rest.
· Being Socially Active
Staying active also involves social engagement. Participating in group exercises or joining clubs focused on physical activities encourages regular interaction and adds a social element to the fitness routine. It boosts motivation and creates a supportive community that fosters overall well-being. Cultivating social relationships helps reduce stress, promotes happiness, and combats feelings of loneliness.
· Pursue Hobbies
Promote well-being among Indian seniors by encouraging them to engage inhobbiess that bring them joy. Hobbies like gardening, yoga, or painting can keep them healthy and active, both mentally and physically. These activities foster social connections and provide a sense of purpose, enhancing their overall quality of life. Supporting seniors in pursuing their passions can lead to happier and more fulfilling golden years.
· Embrace Positivity
A positive attitude is your best companion on your fitness journey. Embrace the changes that come with ageing, and focus on what you can do rather than what you can’t. Stay motivated by setting achievable goals and celebrating your progress.
In the graceful journey of ageing, maintaining a vibrant and healthy lifestyle is paramount for Indian seniors. Dr. Amita Jain’s invaluable fitness tips emphasize the significance of a balanced diet, regular exercise, quality sleep, social engagement, and pursuing joyful hobbies. Embracing positivity and setting achievable goals is key. With these principles, senior citizens can savour their golden years, ensuring a high quality of life filled with vitality and well-being.
Dr Amita Jain is a surgeon with highest degree of professional competence, precision and surgical craftsmanship. Performed all complicated general surgery procedures with in depth knowledge of invasive and few minimal invasive and onco surgical techniques. Underwent special training in trauma, executed various trauma-related complex life-saving neurosurgical procedures, reconstructed injured mangled limbs and performed vascular and reconstructive procedures with critical care.
Dr Amita Jain holds 28 plus years of rich experience in Trauma and General Laparoscopic Surgeries (including Gallbladder stone removal, appendix removal, hernia repair surgery, piles and fissure surgeries). She was the Professor Surgery of at the Army College of Medical Sciences and Base Hospital Delhi Cantt. In 1994 she was commissioned as Surgeon under the United Nations Mission in Congo. From 2020 to 2022, she worked with Bansals Hospital. Currently, Dr Amita Jain is the Senior Consultant, (Speciality: General and Laparoscopic Surgeon) at Artemis Lite Hospital, New Delhi