What Can I Do To Maintain Physical Fitness For Healthy Aging?


As we age, our physical capabilities decrease, but maintaining an active lifestyle keeps us healthy. Strength, balance, and coordination can deteriorate as we age if they are not challenged and used frequently. The loss of these skills might make it difficult to carry out routine tasks.

In this article, we’ll explore ways to maintain physical fitness for healthy aging.

Your physical, mental, and social health may all benefit from regular exercise. Numerous chronic illnesses, including heart disease, diabetes, obesity, depression, and some malignancies, can also be prevented or treated with its aid.

Adults (ages 18 to 64, with and without chronic health issues and impairments, who are able) should perform a minimum of 150 to 300 minutes per week of aerobic exercise at a medium level.

In addition, 75 to 150 minutes per week of vigorous-intensity aerobic exercise can enhance your capacity to carry out daily tasks, help you control your weight, lower your risk of disease, strengthen your bones and muscles, and increase the health of your brain.

You may maintain your strength, agility, and balance by including the activities listed below into your daily workout program. Here are the top ways to maintain physical fitness for healthy aging in India:

  1. Shoulders Squeezing Together: A forward-curved posture is common, often brought on by bad posture while sitting. This forward-leaning head position and rounded shoulders might limit how deeply we can breathe. It may also result in back and neck discomfort.

    Squeeze shoulder blades together and downward several times each day. Take a three-second hold for 10 times. You may stand up taller and even breathe deeper. It is one of the best ways to maintain physical fitness for healthy aging in India.
  2. Abdominal Contraction: The muscles in our abdomens support the spine. Without exercise, these muscles may deteriorate. Back discomfort is more likely to occur if your abdominals are weak. Pull your belly button forward toward your spine many times a day.

    Hold without holding your breath for three seconds. Abdominal contraction helps in maintaining physical fitness for healthy aging in India. As you become accustomed to doing this, try doing it while you are walking, working out, and doing anything else. Your back can be shielded from harm and discomfort.
  3. Strolling: The hip muscles on the sides of the pelvis, which are crucial for supporting the knees, ankles, and spine, become more active as one walks laterally. Additionally, they help you walk with balance and maintain physical fitness for healthy aging in India.

    Take 10 steps to the right, then 10 steps to the left, several times per day. If you require assistance, keep your hands on a long table or a kitchen counter while you sidestep. Tie a resistance band around your thighs, just above the knees, to make the exercise more difficult.
  4. Stepping Forward And Behind Aging or inactivity can lead to a loss of coordination and agility. Additionally, it may result in a higher risk of falls and associated injuries. Cross your right leg over your left leg, stand on your right foot, and place your hands on the kitchen counter or a long solid table.

    Lift the left foot with caution and take a leftward stride. Standing on your right foot, cross your right leg over your left leg. Lift the left foot again with caution and take a leftward stride. Repeat twice.
  5. Balancing: While some people may have inherently good balance, inactivity might make our balance skills deteriorate. Exercises that test your equilibrium should be done regularly to maintain physical fitness for healthy aging in India. Stand on your hands on a table or the counter of a kitchen many times a day.

    Spend 10 to 15 seconds trying to balance on one foot while lifting the other slowly. Then repeat the process with the other foot. Try shutting your eyes while standing on both feet. If that’s simple, stand on one foot and close your eyes. Make sure anyone is nearby to aid you.
  6. Pelvic Training: The muscles we sit on, the pelvic floor muscles, are crucial for maintaining spinal stability, controlling urination and bowel movements, and triggering sexual response. Both men and women can experience loss of pelvic floor muscle power.

    Squeeze your pelvic floor muscles many times each day as if you were trying to hold back gas or stop the flow of pee. Hold for 3 to 5 seconds without holding your breath. When performing this exercise, don’t clench your abdominal, hip, or leg muscles.
  7. Get Up And Take A Seat: How effectively older persons can move about their homes and the community depends on the strength and endurance of their hip and thigh muscles. Standing and moving about might be difficult if these muscles start to deteriorate. Sit on a firm chair without armrests many times each day.

    Rise and fall at a regulated pace when you stand up and sit down. Repeat this five times slowly. Then rapidly repeat it five times. Attempt to eliminate the requirement for hand usage to achieve better physical fitness for healthy aging in India. This workout might make your legs feel stronger over time.

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Who Can Help You For Physical Fitness?

Because this exercise is a little more difficult, have a support person nearby to keep you from falling. Consult a physical therapist if you are having problems with your strength, balance, or coordination. You may even consult a physical therapist to know the exercises that might best suit you to maintain physical fitness for healthy aging in India.

Physical therapists are experts in movement. By providing direct care, educating patients, and encouraging prescribed activity, they enhance the quality of life. While you’re not having any health complications, try the exercises shared above to maintain physical fitness for healthy aging in India.

In conclusion, adopting a proactive approach to physical fitness is the key to healthy aging for Indian seniors. Regular exercises and activities improve strength, agility, and balance, promoting a fulfilling and active life in your senior years.

Coupled with a balanced diet and support from physical therapists or Indian senior wellness programs, you can enhance your overall well-being and independence. Embrace an active lifestyle, and enjoy a vibrant and vital life as you age gracefully.

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