Turning 60? Here’s how you can stay fit and healthy

When Swapna Bhonagiri, a 63-year-old gynaecologist, gained a lot of weight during the pandemic due to lack of exercise and work pressure, her son advised her to try weight training under a professional trainer.

“I had always given importance to physical fitness and exercise and have been working out in different gyms for the past 22 years but had never tried weight training before,” Bhonagiri says, adding, “Initially, I was apprehensive, but after a month of working out, I started observing inch loss around my waist. I have also been advised to control my diet and increase protein intake. It’s been three months since I started under the guidance of my trainer, and apart from inch loss, I also feel more energetic and positive than before.” 

GOOD SLEEP CYCLE THROUGH LIFESTYLE CHANGES  

“Apart from physical problems, a disturbed sleep cycle and mental health issues are two of the most commonly faced problems by senior adults,” says Dr Karthiyayini Amar Mahadevan, a health and wellness expert at a senior living community. Dr Mahadevan adds that maintaining a rhythm between proper diet, sleep and physical activities can be beneficial. “Instead of fidgeting with phones to start the day, one should go for walks, which can be group walks too. Another very important point is finishing dinner by 6.30-7 pm and giving a gap of 2-3 hours before one goes to bed. This will not only help with digestion, but with getting a good night’s sleep too. Undisturbed 5-6 hours of sleep are good for senior adults,” adds Dr Mahadevan.

NUTRITION AND DIET