Common Scenarios in Late Age
Remain fit in late age is quite difficult. Growing civilization changed our food, living, habits etc but at the same time it also brought some life threatening diseases for us. Yes our life time is extended with the blessings of medical development but we are living more with a lot of sufferings with lots of diseases. Most of us after the age of 45-50, fights with various diseases
Have you heard about the peoples known as ‘Hunza’ who are living in Hunza-Valley which is located in the Gilgit-Baltistan region, Pakistan. They are known for their long, healthy and happy life. Average life time of Hunza people is 120-130 years and they remains young up to 80-90 years. Women of Hunza are able to give birth at the age of 80. Natural life style, hard work and completely natural diet helps them to live long. They don’t eat any processed food. However we are not able to live like them but some awareness, maintain good life style and some fitness training will help us to remain fit in late age.
Lets Try to Remain fit even after 45 or 50
Always bear in mind that age is just a number, lots of examples can be found who are fit enough even at the age of 60s. So if you are physically active enough even after 45 or 50 that’s great. If not no problem at all try to become fit through some easy and effective changes. While your chronological age may be 50 but your biological age can be 35 by following some consistent exercise program and changes of life style. Before your start please check with a doctor if you have any risk factor (heart diseases or any other limitations), then get moving.
Most Common Exercise
Add exercise in your daily routine which will help you to stop the declining process of metabolism. You can start with daily 30 minutes brisk walk or cycle riding according to your limitations, then slowly build up the intensity as per the improvement of your fitness. Running is one of the best exercise, so if you can jog regularly with walking habit it’ll be great. Regular walking and running will improve your heart system and will reduce the possibility of heart attack.
Aerobic Exercise
Aerobic exercise is useful for large muscles of your body and also helpful for cardiovascular system. Try to arrange your session with 20 or more minutes, 4 or 5 days in a week. Remember don’t take overload than go as you can. Gradually your ability will improve. You can take help with a professional instructor to chalk out your sessions.
Strength Training
Strength training is very very important for all age men or women. It improve one’s strength, maintain bone strength and reduce the risk of lower back injury. So try to start with hand weight which you can comfortably handle, gradually increase it. After each exercise whether it running or strength training pick at least 10-15 minutes stretch program, its should programmed in such a way that your whole body is include with it. For starting strength training please consult with a professional trainer, don’t rely on YouTube.
Yoga
Yoga is known for low-impact and most useful exercise especially for aged persons, it helps over 50 peoples to improve their flexibility, balance and core strength. Regular practice yoga reduces stress and able to improve overall mental health. Certified yoga instructors can help to pick the right yoga posture for you.
Healthy Diet
Without maintaining a healthy diet exercise will not work for you at all. You have to understand that which food habit will be threatening for your health. Take advice from doctor or nutritionist to prepare a diet chart for you. Always drink enough water, ensure enough sleep, avoid junk food and eating out.
Stick to Your Routine
1st prepare a balance routine for exercise with the help of your instructor, change your eating habit to balance diet and also leave all habit that may be harmful for your health. Don’t listen to your heart but stick to your routine because if you mind wants to break the routine once, it will be difficult to maintain again.
This article is not a proper guide-line for starting exercise, rather please contact with a certified trainer for starting exercise.
