To turn sixty is to enter a very different chapter in one's life. To remain fit, it would be prudent to do everything in a regular moderate intensity. The high intensity workouts are for the younger folk. It is important to do to prioritize regular moderate-intensity exercise like walking, swimming, cycling, strength training, yoga, and stretching and focusing on activities that maintain balance and flexibility. It is important to consult your doctor before starting any new workout routine.
For individuals like Professor Allan Abreu, a former college principal, fitness is a way of life. He is an Iron Man triathlete, who retired at 62 and was clear that he did not want to retire from life. He wanted to stay active. Before his retirement, he did the 200 kilometres, 300 kilometres, 400 kilometres, 600 kilometres on the cycle in one year and got the title of a grand Super Randonneur. After he retired, that same year he went for a swimming camp. He was told he had nice style and so he started training there. Having become an expert in cycling and swimming he took up running later took part in the triathlon. Now 67, he says, “I am very conscious about what I eat. No bread, rice or chappatis. You can put on weight around the middle. I learned more about proteins and carbs and kept a balance.” He is disciplined and has allocated certain days for certain activities. This helps him maintain his health and more importantly, get the much required sleep.
Another senior who is 73 and enjoys good health thanks to his routine is Anoop Babani. He cycles 50 kilometres five days a week and walks 10 kilometres up and down the Chandreshwar hill on one day. He says, “My stamina has improved, I have lost all the weight I gained from drinking and I have a new life. I am 73 with the body of a 40 year old. I attribute all this to my decision to take up cycling 12 years ago.”
His wife, author Savia Veigas, accompanies her husband in cycling. She says, “I have a good brain and very good memory. No aches or pains in my body and at 67, I’m aging gracefully.” She attributed all this to her habit of cycling everyday with her husband.
Dr Joline Fernandes, a nutritionist based in Margoa said it was important to eat right and focus on nutrient-dense foods especially consuming fruits, vegetables, whole grains, lean proteins (fish, eggs, legumes), and healthy fats (nuts, seeds, ghee, nut oils). “The key nutrients to prioritize are protein to preserve muscle mass and repair tissues, calcium and Vitamin D for strong bones and to prevent osteoporosis. Omega-3 Fatty Acids reduces inflammation and support brain health, Fiber supports digestion and heart health. Supplements for people over 60 was an option that should be considered,” says Dr Joline.
A bit of exercise can do wonders to the body. Dr Joline said that 30 minutes of exercise at least 5 times a week should include a mix of activities. “Use light weights, resistance bands, or bodyweight exercises like squats, wall push-ups, and leg lifts. Focus on major muscle groups (legs, arms, chest, back, and core).
Walking, swimming, cycling, or low-impact aerobics for heart health and stamina. Avoid exercises that involve jumping/ running. This can have a negative impact on the weight-bearing joints. Yoga, Tai Chi, or simple stretches improves flexibility and reduce the risk of falls,” she advices.
Dr Shivanand Bandekar, Orthopedic Surgeon and Dean of Goa Medical College informs that those above 60 years should concentrate on their lipid profile, focusing on maintaining a low blood pressure and ensuring the kidney functions properly. He advises, “We usually see problems at 60. It is important to drink plenty of water and walk long distances. People who walk long distances enjoy good health. They should have monthly testing, sonography etc. Nowadays, 60 is not a huge age. You can start at 50 and be careful. Your sixties will then be ok.”
These small steps to maintaining a healthy lifestyle will certainly help the older generation live a hassle free life that would otherwise be one of stress and body pain.