the golden years - staying fit

created by Dr. Ruchira Tendolkar

THE GOLDEN YEARS

-STAYING FIT.


Medical science has made rapid advancement & more and more people are living longer….

But, are they living better?


What is happening to us as we grow older?

Stiffer arteries, stiffer heart muscle

Loss of muscle mass.

Women run the risk of losing up to 50% of their total muscle mass over the course of their adult lives


Increase in the fat mass of the body. Age related increase in fat mass occurs preferentially in the abdominal region.•Loss of pelvic muscle tone ( more common in women)


Collagen cross linkages and formation of scar tissue. Plus, the wear and tear of cartilage

This leads to increased stiffness of joints, weakness of ligaments and results in decreased flexibility

•Loss of bone density


Decreased co-ordination and increased reaction time.

Reduced total body water, higher risk for dehydration.

Decrease in circulating growth hormone begins from the early 30s.

Balance and postural stability are affected due to changes in the sensory and motor systems.


Developing insulin resistanceThere may be a decline in thyroid hormones.

Crystallization [ loss of flexibility in thought processes ]

ForgetfulnessIncreased agitation and emotional vulnerability due to decrease of estrogen and dopamine levels


The health of the nation is the wealth of the nation


•Hypertension•Atherosclerosis•Frailty and risk of falling•Osteoporosis•Arthritis•Obesity•Metabolic syndrome


•Depression•Empty nest syndrome•Reluctance to “passing the baton”•Loss of self efficacy•Decrease in social interaction•Urinary incontinence


The vicious circleAgeing

& sedent

ary lifestyl

e Up to 50% loss

of muscle mass

Mal nutritio

n

Obesity &

frailty

Low stamina,

aches and

pains, low self esteem


The action plan•Exercise regularly.Aerobic conditioning - 4-6 days of the week, moderate intensity, 20 to 60 minutes.

Resistance training –at least 2 sets of 8-12 repetitions for all major muscle groups twice a week.

Stretching – range of motion activities everyday. Static stretches, held for 15- 30 seconds at a time, 2-3 repetitions for all major muscle groups.


•Kegel’s exercises – everyday, 2 to 3 sets of 15 to 20 repetitions

•Stay hydrated.•Consume an adequate number of calories per day / per week.

•Consume fiber rich foods everyday.•You may need a calcium supplement & a multivitamin supplement under the guidance of your physician


•Participate in mind and body exercises such as yoga, Pilates, tai chi etc. at least 3 days a week

•Learn a new skill or language•Keep up the social interaction•Be regular with your routine dental and medical check ups

•Be aware of your body and mind, report any unusual changes to the health care provider at the earliest.


Chair workout

Thank you!

the golden years - staying fit

Healthcare