A sedentary lifestyle is as much a contributor to many lifestyle diseases apart from the age-related issues for seniors. And this is more so for women as they have gynecological issues to deal with as well. A few women attain early menopause while a few others have issues dealing with it till the late fifties. One of the more pleasing statistics for women is that the life expectancy for women in India higher than that of males at 69.6 years. However, it is important for women to take care of their health as this is usually a much-neglected thing.
Women usually put on weight much more than men and then end up having weight-related issues. They become less mobile and as a result less healthy. Also, it becomes tougher to adopt exercise and diet regimes after a certain age, especially if they have not had an active life earlier.
The common issues that senior women deal with are diabetes, heart disease, osteoporosis, menopause, joint pains, and obesity. Exercise is a must to deal with these issues, keep them at bay and also counter them. Unless you are under specific doctor’s instructions to avoid exercise due to any medical conditions, it is important for women to try and maintain as much an active life as possible. Here are a few tips that you can check out for having a fitness regime of your own.
Aerobics exercises are the simplest of the lot to do, but provide lots of benefits. The aerobic exercises that can be adopted are walking, jogging, swimming, hiking, or dancing to the rhythmic music of your choice. A simple 30-minute walk can actually keep a whole lot of problems at bay just like how they say about an apple. All aerobic exercises provide a workout to your muscles and give a lot of cardiovascular benefits. It is also highly helpful to manage the weight. It is said that a slightly leisurely pace can be adopted for such exercises that do not really burn you out fully. You should be able to have a conversation while exercising without having to pant and that is safe enough.
If you are already having an active life, then there is no need to tone it down, unless dictated by the doctor. It is always better to continue doing what you have been doing. If you have been going to a gym, for example, you may continue to do so. Just ensure that you take proper guidance and only do things that you are supposed to do.
If physically fit, you can consider strength training. It helps improve posture and provides strength and resistance to your muscles. It also helps you with your bones and joints and helps lower chances of some common issues like back pain. However, past a certain age, it is always better to check this out with the doctor and also perform such things under strict guidance and supervision.
Yoga is an ancient Indian fitness and wellness regime that has no limitations in terms of age. You can do it any age, even if you have not done it earlier. Also, there are simple to complex yoga poses that are supposed to be helpful in managing and alleviating many common diseases. There are many Yoga instructors who can help you get started.
Yoga includes simple breathing exercises, meditation techniques as well as stretch exercises. Apart from helping a person to be healthy, flexible and mobile, Yoga also provides a certain amount of discipline and overall wellness.
There are a few simple tips that you can practice to keep yourself fit. Here are a few examples.
- Walk to get your regular supplies from the neighbourhood store, instead of ordering it in or get someone else to pick it up.
- If you have a dog, take it for a walk.
- If you have grandkids, take their company for an evening walk or include them in some minor outdoor activity.
- Climb the stairs whenever you can, that’s as good an exercise as can be.
- Try some stretch exercises while watching TV and keep the muscles from getting lazy and sore.