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Age Is Not a Limitation for Fitness - Break Limitations

Discover the power of fitness at any age. Debunk myths and unlock your full potential. It's never too late to get started on your fitness journey
Vishvas Sowmyanarayanan
By
Vishvas Sowmyanarayanan
Age Is Not a Limitation for Fitness - Break Limitations

Introduction

A kid calling you 'uncle' or 'aunty' even though you're 22, getting life insurance yourself, and ageing—what do they all have in common? The fear of getting older. As we age, many people think we should slow things down and do them calmly.

Unfortunately, this fitness myth can lead to a sedentary lifestyle, which is much more dangerous than ageing. Over the next few years, 13% of India's population is set to be over 60, and it's time we gave them the mindset and love for fitness so that they aren't dependent on you as you're stuck in traffic trying to get back from work.

Let's first take a look at some common myths about fitness and ageing.

Addressing the common myths

Myth 1: "I'm Too Old to Start Exercising"

This is, unfortunately, a widespread age-related fitness misconception. But the truth is that it's never too late to get out of the couch and get your heart pumping! Whether sitting all day in front of your laptop at 30 or on the park bench judging teens when you're 70, exercise has proven beneficial.

Starting with exercise plans later in life can still improve strength, flexibility, balance, and overall health. However, the key is to start with activities that match your current fitness level and gradually build up.

Myth 2: "Older Adults Should Avoid Strenuous Exercises"

Yes, if your 60-year-old granddad tries the summersaults the Olympians do, there's a high chance he'll get hurt badly, but this doesn't mean he shouldn't do any sort of strenuous exercise.

Take strength training, for example. It's highly beneficial for maintaining muscle mass and bone density, which tend to decrease with age.

Myth 3: "Exercise is Only for the Young"

Dumbest. Myth. Ever. Senior exercise benefits far outweigh the drawbacks, and regular physical activities are a must-do, irrespective of age. And just like 25% of India's elderly population, if you want your grandparents to be independent, stay away from chronic diseases, and be generally happy, get them moving! In fact, older adults who exercise regularly often have a lower risk of developing dementia and depression.

Myth 4: "My Dadi Has a Chronic Condition, So She Can't Exercise"

If your Dadi has a chronic condition like arthritis, diabetes, or hypertension, that doesn't mean she can't exercise. In fact, regular physical activity can help manage and even improve many chronic conditions.

For example, many older adult workouts can reduce the pain and stiffness associated with arthritis, improve blood sugar control in diabetes, and lower blood pressure in hypertension. Of course, it's essential to consult with your Dadi's family doctor before starting any new exercise program, especially if she has a chronic condition. Still, exercise is always a good rule of thumb.

Myth 5: "Exercise Will Cause Me to Fall"

This is a fair fear. However, avoiding exercising increases the chances of falling as it weakens their muscles and worsens their balance. Regular exercise, particularly activities focusing on strength, balance, and coordination, can significantly reduce the risk of falls. Yoga, for example, is an excellent form of exercise for improving balance and reducing fall risk in pensioners.

Addressing the common myths

The Benefits of Exercise for Older Adults

So, now that we've debunked fitness myths for our senior citizens, let's take a closer look at some senior exercise benefits and why they SHOULD get moving!

Helps With Mobility and Flexibility

Don't you just love it when you see older adults bowl a carrom ball, completely devastating their grandkids' cricket hopes and dreams? And that's all because of consistent exercise and workouts!

Regular exercise can keep their joints and ligaments strong and flexible, so they can run around with their grandkids and catch the bus and reach for the ketchup bottle cruelly kept on the bottom shelf in D Mart. Stretching exercises, in particular, are beneficial for improving flexibility and preventing stiffness.

Makes Them Fun and Happy

We can all agree that grandparents who sit in the park scoffing at young couples just trying to find some privacy are the worst. But the ones who give us some pocket money to have an egg puff in the school canteen are the best.

So, it's best if you encourage them to exercise.

Exercise is not just good for the body; it's also great for the mind, and regular physical activity has been shown to reduce symptoms of anxiety and depression, improve mood, and boost cognitive function. It can even reduce the risk of conditions like dementia and Alzheimer's, keeping them sharp and mindful.

Better Bone Health

Osteoporosis. Something challenging to avoid. Even Complan can't help you. However, older adult workouts such as walking, jogging, and resistance training are particularly effective at improving bone density and reducing the risk of fractures.

A Better Heart

Heart disease is one of the leading causes of death for adults, but regular exercise can help keep the heart healthy among the elderly. Walking, swimming, and cycling improve cardiovascular fitness by strengthening the heart and improving circulation. Regular physical activity can also help manage blood pressure, cholesterol levels, and body weight, all of which are important for heart health.

Better Balance and Coordination

Older people usually have a weaker balance than younger people. But all that can change with some exercise! Yoga and specific balance exercises can enhance proprioception (the body's ability to sense its position in space) and overall coordination.

They Have a Life

Imagine a gang of dadas and dads power walking in the park together. Sounds cute, right? Older adults get to stay connected with others, and that reduces feelings of loneliness and isolation, which is becoming increasingly common.

Longevity and Quality of Life

Perhaps the best reason to stay active as we age is the potential for a longer, healthier life. Studies have shown that regular exercise is associated with a lower risk of premature death and a higher quality of life.

Older adults who stay active are more likely to enjoy their later years with better health, greater independence, and a more positive outlook on life.

The Benefits of Exercise for Older Adults

Tips To Stay Fit As You Get Older

Now that we know why exercise is good for you no matter how old you are, let's examine some active ageing tips!

Start Slow

Remember, fitness is a lifestyle, not a hobby. And don't try to make up for all the years you've lost by sitting and bingeing all the seasons of "Game of Thrones". Instead, start slow and work your way up!

Mixing is the Spice of Life

Don't just run the same 5k every day. You'll bore yourself out and find yourself back at square one. Instead, try doing a variety of exercises that work different parts of your body, such as swimming, weight training, yoga, and even Zumba!

Listen to Your Body

It's easy to push beyond limits when "Eye Of The Tiger" is blasting through your headphones. But for the most part, your body knows more than you do. So, if you ever feel too sore or your body hurts like it did when your ex dumped you, take a rest day, reset yourself, and come back even stronger!

Stay Consistent

The key to reaping the benefits of exercise is consistency. Try to be active most days of the week and make physical activity a regular part of your routine. If you can't hit the gym some days, try getting off a stop earlier and walking home. Or go up and down the stairs so you have some type of movement going on.

Find a Buddy

Find a friend to workout with so you can motivate each other and take before-and-after pics together! You can even join group classes! Making friends as an adult has never been easier!

Make It Fun

Choose activities you enjoy, whether dancing, gardening, or playing a sport. The more you enjoy your workouts, the more likely you will stick with them.

Conclusion

We hope we've busted the fitness myths for older people together! No matter the age, it's always good to exercise, and we can empower older adults to take charge of their health and well-being. Remember, age is just a number—what truly matters is staying active, healthy, and engaged in life!

Conclusion