Ageing with strength: Why staying active is key to feeling young

Health benefits of walking: It is a low-impact exercise that boosts heart health and improves balance. Aim for at least 30 minutes of walking every day, and consider early morning sunrise walks for better bone health and density (Image: Canva)

Ageing is a natural process that brings various challenges, particularly concerning physical fitness and mobility. As you age, you often experience a decline in muscle mass and strength, known as sarcopenia, making everyday activities more difficult. Joint stiffness and pain from conditions like osteoarthritis can limit flexibility, while decreased bone density increases the risk of fractures.

A natural part of life, ageing, brings with it various challenges, particularly concerning physical fitness and mobility, says Dr Pradyumna Dutt Purohit of Mahatma Gandhi Hospital, Jodhpur. “There are two kinds of seniors: those who struggle with mobility and energy, and those who continue to stay fit, energetic, and full of life. While ageing is inevitable, how you age largely depends on your lifestyle choices here says. Studies suggest that the key to maintaining your health during your golden years lies in consistent physical activity."

Symptoms of declining physical fitness as you age:  

As you age, your body undergoes various changes that can lead to a decline in physical fitness. Here are some common symptoms that many seniors experience:

• Muscle atrophy: Ageing often leads to a noticeable reduction in muscle mass and strength, making daily activities more challenging. It is important to counteract this effect through regular exercise.

• Stiffness and joint pain: Joints can become stiff and painful due to wear and tear, leading to reduced flexibility. Engaging in physical activity can help mitigate these effects.

• Fatigue: Seniors may find that physical activity becomes exhausting more quickly, and it can take longer to recover from exertion. However, consistent movement can actually enhance energy levels over time.

• Balance issues: Joint pain and weak muscles can cause balance problems, increasing the risk of falls and injuries. Regular exercise is essential for improving stability.

• Forgetfulness: Ageing can impact cognitive functions, including memory. Engaging in physical activity has been linked to improved mental health and cognitive function.

To combat decline in physical fitness, Dr Purohit suggests the following remedies:

• Stretch daily: Simple stretches, yoga, or easy workouts can improve flexibility and joint mobility, preventing stiffness. These practices not only enhance physical well-being but also promote mental relaxation.

• Take walks: Walking is a low-impact exercise that boosts heart health and improves balance. Aim for at least 30 minutes a day, and consider early morning sunrise walks for better bone health and density.

• Stay hydrated and eat healthy: Proper hydration and healthy diet support muscle repair and maintain energy levels. Never underestimate the importance of nutrition in conjunction with physical activity for optimal health.

• High-protein diet combined with strength training: Dr Purohit stresses that a high-protein diet, combined with strength training, plays a vital role in maintaining muscle mass as you age. Foods such as lean meats, legumes, and dairy products can help repair muscle tissue and provide the energy needed for daily activities.