Three things to do as you age, according to a physiotherapist
Ageing is a journey that brings wisdom, grace, and sometimes the need for extra care for our bodies. The activities that once seemed effortless can start to feel like challenges, but that doesn’t mean we must slow down. On the contrary, staying proactive with the right habits can help us age gracefully and maintain independence.
Dr Surender Pal Singh, head of the physiotherapy department at CK Birla Hospital, Delhi, noted three essential practices everyone should adopt as they age. These strategies focus on strengthening, balance, and coordination—key pillars for an active and fulfilling life. Here’s how you can incorporate them into your daily routine to embrace ageing with vitality.
1. Strengthening exercises to support mobility
As we age, muscle tone and joint stability naturally decline, leading to reduced mobility and an increased risk of injuries. Strengthening exercises are crucial for combating these changes, Dr Singh said.
Why it’s important:
Dr Singh emphasises that building and maintaining muscle strength improves joint stability, making daily tasks like climbing stairs or carrying groceries much easier. Exercises such as squats, lunges, and resistance band workouts target major muscle groups and enhance overall mobility.
How to get started:
Incorporate simple resistance exercises into your routine 2–3 times a week. For beginners, bodyweight exercises like wall push-ups or chair squats are excellent starting points. Over time, you can progress to weights or resistance bands.
As we age, muscle tone and joint stability naturally decline, which can lead to reduced mobility and an increased risk of injuries. (file)
2. Balance and coordination training to prevent falls
Falls are one of the most common risks as we age, but incorporating exercises that focus on balance and coordination can significantly reduce this risk, Dr Singh said.
Why it’s important:
Maintaining good balance and coordination helps prevent falls and promotes confidence in movement. Dr. Singh recommends activities like yoga and tai chi, which are known to enhance body awareness and control.
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How to get started:
Begin with simple balance exercises such as standing on one leg for 10–15 seconds or practicing heel-to-toe walking in a straight line. Gradually incorporate more dynamic movements like yoga poses or tai chi routines to build strength and stability.
3. Focus on functional movements
Functional movements mimic everyday activities, ensuring that activities of daily living (ADLs) remain effortless and pain-free.
Why it’s important:
Dr Singh points out that when ADLs like bending, lifting, or reaching become difficult, targeted exercises can restore functionality and maintain independence. Movements that combine strength and coordination are particularly effective for this purpose.
How to get started:
Incorporate exercises that simulate real-life motions, such as sit-to-stands (mimicking getting up from a chair) or farmer’s carries (holding weights while walking). These not only improve strength but also help with balance and coordination.
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Dr Singh sums it up perfectly: “Prioritising health today ensures a stronger tomorrow.” By making these exercises part of your routine, you’re investing in your future self.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.