Best tips for ageing fine and staying active, compensate for increased energy needs

Regular physical activities, such as doing your own chores, going for a walk, practicing yoga and basic exercises or pursuing a hobby that involves more movement helps improve strength, balance, and flexibility

When you grow old, it is inevitable that your movements become slower and more deliberate. While this phenomenon is often attributed to the natural ageing process, researchers from the University of Colorado Boulder have uncovered that older adults may move slower because it requires more energy for them to do so than younger adults.

The research, published in The Journal of Neuroscience, suggests that as you age, moving becomes more energy-intensive, with older adults using more energy than younger people. Changes in brain response may also contribute to slower movement, as older adults are less likely to speed up compared to younger people. Interestingly, younger people facing similar energy demands also hesitate to move faster, indicating an adaptive response to ageing challenges.

It is therefore important to practice certain strategies to promote healthy ageing and mobility:

Prioritise regular physical activity: As you age, it becomes more important for you to move more. Regular physical activities, such as doing your own chores, going for a walk, practicing yoga and basic exercises or pursuing a hobby that involves more movement helps improve strength, balance, and flexibility. It further reduces the risk of falls and enhancing mobility.

According to the Centers for Disease Control and Prevention (CDC), adults aged 65 and older should aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week.

Build your muscles: Hit the gym and build and maintain your muscle strength to help support mobility as you age. The American College of Sports Medicine recommends performing strength training exercises for major muscle groups two to three times per week. Practice strength training exercises, like lifting weights or using resistance bands, as these may preserve muscle mass and bone density, which naturally decline with age.

Eat a nutritious diet: You are what you eat. A healthy diet with ample nutrition ensures healthy ageing and mobility. Include fresh fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet.

These will provide nutrients like calcium, vitamin D, and protein to your body and help you maintain bone health and muscle strength. Studies suggest that older adults should aim for a diet that includes a variety of nutrient-dense foods and limits added sugars, sodium, and saturated fats.

Avoid injuries and falls: Maintaining balance becomes difficult as you grow older. Injuries and falls thus become a leading cause of injury and loss of mobility as you age. In order to combat the same, install handrails and grab bars in bathrooms, remove tripping hazards from your home, and practice balance-focused exercises like yoga or tai chi. Alongside, have your vision and hearing checked regularly, as sensory impairments can also contribute to falls.

Meet your family, friends: No one understands social connections better than the one who is ageing. Meeting your friends and families can keep you engaged in leisure or purposeful activities. As you age, these interactions can help combat issues related to mental and physical health. Alongside, it keeps you away from loneliness and isolation. Form a group, a kitty, a club or a community and socialise to stay healthy, fit and mobile.