Health and Fitness

You need to keep fit and healthy so as to remain independent and mobile. It is never too late to change your lifestyle and diet or to take up some form of exercise to improve your strength and stamina.

Physical Activity:

Regular and enjoyable physical activity is essential to maintain a healthy life at all ages. It helps in many ways including efficient functioning of heart and lungs, strengthening of bones and increased muscle strength. It also is refreshing and energizing adding to your feeling of well-being. . Age is no barrier to taking up a new sport or physical activity. If you are not doing any exercise at present, it is good to start gently and then build up so that your body will gradually get used to being more active and you are far less likely to strain any muscle. If you are taking any medicine, you must discuss with your doctor before taking up any vigorous exercise. There are many different ways to keep fit. You should find the ones you enjoy through trial and error method. This search by itself can be fun. Walking is considered as the best form of exercise and brisk walking to the extent of getting tired is what you need to do. If you have mobility problems at the moment, ask your doctor or physiotherapist for an exercise programme which will meet your needs.

Weight Management:

Extra weight is a health hazard. It makes it difficult to undertake exercise, may make arthritis worse, and can increase the risk of heart and chest troubles, diabetes, backache and varicose veins, all of which affect your mobility. If your mobility is restricted because of your weight, then it is time to seek help from your doctor. If you need to lose weight, the emphasis should be on cutting back on certain foods such as very sugary or fatty foods. It is very important to have a balanced diet so that you get all the nutrients you need for good health. At the same time, we should remember that it is also not healthy to be underweight.

Smoking and Other Addictions:

Use of tobacco in any form is bad for health at any age. So is the addiction to stuff like Niswar, Gutka, shisha, betel-leaves (paan), saunf supari and alcoholic substances. It is never too late to give up these suicidal habits. This is the single most effective action you can take on your own to improve your health and hope for better old age. Your breathing will become easier, the function of your heart will improve, and you will reduce the risk of developing diseases which can restrict your mobility. Look around and you will find many persons who successfully made this change in their lifestyle. Changing habits may be difficult but certainly not impossible. You need to decide to act wisely and not slavishly. One of the best opportunities to make this improvement in case of Muslims is during the month of Ramadan

Healthy Bones

Bones are living tissues changing constantly with the formation of new bones and loss of old bones throughout our lives. To remain mobile and independent we need to keep our bones healthy by protecting them from disease. Bones continue to grow in strength until the age of about 35 years when old bones start to be lost at a faster rate than new bones can be formed to replace them. In some men, and more frequently women, this bone-loss is very severe. Their bones become weak, fragile and liable to break easily. This condition is known as osteoporosis. The medical practitioners now know how to protect the skeleton from this disease and maintain strong bones.

Avoiding Fractures:

One in four women and one in eight men over 60 years of age suffers a fracture due to osteoporosis. Bones at the highest risk of fracture are the hip, spine and wrist. Women are at a much higher risk because during and after the menopause they experience rapid bone-loss following reduction in female hormone estrogen. Bone-loss at this stage can be prevented by hormone replacement therapy. Apart from causing pain, fractures can make independent living difficult and may cause long-term problems with mobility. . In view of the generally poor nutritional status and faulty lifestyles the number of affected persons is quite high. There are however some simple measures one can take to prevent fractures whatever the age.
As you grow older, you are more likely to have a fall; so it is important to take a look at your home to make it as safe as possible.

Some simple, practical steps you could take are the following:

  • Be careful about anything that might make you trip or slip.
  • Keep objects of everyday use at a reasonable height to avoid reaching or bending.
  • Ensure well-lit corridors and staircases.
  • Regular vision tests will ensure that your sight is adequate.

Adequate intake of calcium and vitamin D is essential to maintain bone health, particularly as you grow older. The rich sources of calcium and vitamin D are: milk and milk products, beans, spinach, nuts and dried fruits. To ensure an assured supply of vitamin D and calcium, older people can consume calcium tablets available in the market: 500 mg for men and 1000 mg for women.

Healthy lifestyle:

  • Exercise strengthens muscles around the bones. Regular brisk-walking will help keep your bones healthy. It also improves your balance and co-ordination and prevents falls.
  • Alcohol, tobacco and other similar stuff are harmful to bones and must be avoided.
  • Excessive intake of tea and coffee and cola drinks are also bad for bones, hence should be avoided.

If you have suffered a fracture or have developed backache, loss of height or a stoop, you may have fragile bones or osteoporosis. Osteoporosis is treatable. It is better to talk to your doctor to be assessed for the condition and advice on suitable treatments available today.