FITNESS TIPS FOR OLD AGE

 

EXERCISE is essential to maintain health and efficiency in old age.  People who lead a sedentary life accelerate the process of aging.  Regular exercise is a safeguard against stiffening of muscles and joints.  It also maintains reactions, prevents osteoporosis (thinning of the bone tissue that causes fractures), helps prevent heart disease and curbs other forms of physical decline.

 

It is advisable that old people should remain as active as possible.  Physical work may be reduced but not abandoned . Sports and games can still remain one’s  essential part of daily routine. If, for any reason, physical exercise been suspended for some time, it should be resumed immediately.  Walking may be the best choice to begin with  Gardening is another equally good choice.  However, strenuous exercise should be resumed only with the approval of one’s physician. 

 

REST AND SLEEP.  According to various surveys, sleep needs do not decline with age, but many older people sleep fitfully and shallowly at night.  Insomnia is also common among the aged.  Idleness may a contributory factor to sleeplessness. Other causes are daytime naps, illness, anxiety, loneliness and discomforts like stiffness of limbs.  Keeping busy can be an effective factor to overcome this problem. Experts believe that exercising every day, seeing friends and meeting new people, a comfortable bed, and a hot milky drink are helpful.  In cool weather, it is advisable to dress warm.  As 30% of body heat is lost through the head, one should wear a neck scarf and cover the head suitably. When nights are very cold, a hot water bottle is a cheap and handy option.  If lack of sleep becomes a serious problem, one should see one’s physician for remedial steps.       

 

NUTRITION.  The nutritional needs of old people are lower than those of young people because of decrease in physical activity and reduced metabolic rate.  But it is important to eat as much as one needs to remain energetic. Diet should remain healthy and high in fibre and polyunsaturated fats and low in saturated fats.  A high fibre diet helps prevent incontinence.    To prevent bone loss, one should eat calcium-rich foods, including calcium supplements and foods providing daily vitamin D. Medical opinion is in favour of several small meals a day, including a light breakfast, than two large meals, which may cause digestion and bowel problems.  A big meal late at night may lead to indigestion and lack of sleep. A light supper and a hot milky drink before bed is considered better.

 

DRINKING.    Old people are prone to dehydration.  Dry mouth, dry hair and dry skin as also reduced sweating are common in old age.  The remedy lies in adequate liquid intake to maintain fluid balance in the body and prevent kidney damage, thick mucus forming in the lungs, chronic constipation and urinary disorders.  One should drink more water, fruit juices and milk.  Intake of diuretics and stimulants should be reduced.

 

Alcohol should be consumed only moderately because over-consumption promotes thinning of the bones and enhances the chances of fractures and other injuries.  Regular heavy drinking can be responsible for liver disorders.  On the other hand, regular moderate drinking is currently known to be beneficial because it stimulates the heart and helps in the prevention of heart problems.