The life expectancy in India has increased in the decades since Independence, and now 9 per cent of the population is over the age of 60 years and technically retired. Many of these people needed to pay more attention to maintaining their health when they were younger. They did not, as they were too caught up in achieving financial security and raising their children.

In many cases, these children have now relocated to different states or even countries. From there, they tell parents to “enjoy your retirement”. They also support them financially. But to enjoy their retirement, parents need to be healthy. Once they stop working, their physical
and mental health rapidly
deteriorates with the onset or aggravation of lifestyle diseases.

God-given health remains with us till the age of around 45. After this, without regular maintenance, there is a downward spiral. Joints, muscles and bones hurt, and eyesight and hearing fail. Therefore, senior citizens must keep themselves as healthy and fit as possible. Achieving this requires a lot of motivation.

One way is through yoga. It helps improve flexibility, strength, balance, posture, cardiac health and immunity. It also helps alleviate chronic pain. The breathing techniques help develop a calm mind and reduce stress, anxiety and depression. It also helps with falling asleep. It is a magic cure without medication, which many are not aware and do not use it.

Walking is a low-impact exercise. It is cheap; you only need a good pair of shoes. Don’t use sandals or slippers. Your feet may slip out, and you may fall. You do not even have to go outside to walk as it may be dangerous.

Walking indoors in a figure of eight (infinity walking) is enough. It compliments yoga and provides many of the same benefits, like cardiovascular fitness, calorie expenditure, strong muscles and bones, mood elevation and good sleep.

The recommendations are 10,000 steps or 6km a day or 150 minutes a week. It can be split into several sessions. The pace should be brisk enough to raise the heart rate, sweat and yet carry on a conversation. Intervals of faster walking can be interspersed for a greater benefit.

The body’s temperature and heart rate are increased by walking. If you walk in the morning, you will sleep well at night, but if you walk vigorously after dinner, the elevated heartbeat and body temperature may keep you awake. All your walking must be finished by afternoon.

About 50 per cent of women and 30 per cent of men who are 65 years and above, have falls and fractures. This is because their bones and muscles are weak, affecting their balance. Broken bones take longer to heal in older people. Enforced bed rest impacts overall health and can cause complications like infection and blood clots.

Bones can be strengthened with regular supplements of Vitamin D3 and alendronate. Supplements will only work with exercise. Repetitive strain and stress on the bones are needed to make the calcium enter the bones.

Strong muscles also provide a buffer during falls, prevent fractures and increase bone mineral density. Muscle strengthening can be done with one or two kilo weights. Regular dumbbells or a one or two-litre bottle filled with water can be used.

Legs can be strengthened by sitting in a chair, lifting the legs one at a time, and holding that position for a count of 20. These movements should be repeated 20 times.

Mental fitness can be maintained by engaging in activities stimulating the mind and improving memory and cognition. This can be done by learning new subjects, languages and skills. Many classes are available for free online.

Healthy ageing has to be pursued with dedication despite discouragement and advice to “rest and relax” from well-wishers. Remember, age is just a number.

Here’s hoping you have a life well-lived and a future filled with health and happiness.

The writer has a family practice at Vellore and is the author of Staying Healthy in Modern India. If you have any questions on health issues please write to yourhealthgm@yahoo.co.in