GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Search Results for: senior

January 20, 2022 By Swati Savla Leave a Comment

Nutrition Guidelines For Seniors During Winter

nutrition guidelines for seniors

Maintaining immunity during winter is imperative, especially for seniors. It’s quite crucial to take care of their nutritional needs as they face the greatest risk of cold and flu viruses and issues like joint pain, hypothermia (which may also lead to stroke or heart attack), dry skin, aggravation of asthmatic attacks or respiratory problems. With this pandemic, seasonal challenges are all the more exacerbated. So, let’s look at some nutrition guidelines for seniors during winter! 

Nutrition Guidelines For Seniors 

Some daily dietary nourishment tips that can help seniors tackle common winter problems include:

  • Omega 3 fatty acids: Fatty fish like salmon, tuna, mackerel, walnuts, flaxseeds, chia seeds and avocado are some excellent sources of Omega-3 fatty acids.  Omega 3 fatty acids are beneficial in reducing inflammation especially in arthritis, curbing heart disease and they also play a role in cognitive development in elderly. 
  • Seasonal fruits and vegetables like all the leafy greens, berries, citrus fruits, root vegetables like beetroot, carrots and sweet potatoes. All of these are high in antioxidants, vitamins, minerals and dietary fiber which help easing the bowels. 
  • Winters mean less exposure to the sun which may be a reason for Vit.D deficiency and impaired calcium absorption which affects bone health further. Hence, Vit.D fortified cereals, egg yolk, milk and milk products need to be a part of the diet regularly.
  • The cold climate leads to less water intake due to the urge to urinate frequently which can act as a hindrance to our elders to maintain optimal fluid intake. Inclusion of warm soups, decaffeinated beverages, warm milk, vegetable juices, citrus fruits and gourd vegetables help them in maintaining the hydration status. A well hydrated body aids good digestion, helps in transport of nutrients and also improves the performance of joints and muscles.
  • Habituate elders to have 5-6 small but frequent meals. It is essential for improving metabolism, regulating insulin levels and improving calorie intake in older individuals who face a diminished appetite. 

Apart from good nutrition, maintaining some basic physical activity within the vicinity of the house is equally important to reduce joint pains and muscle stiffness by improving blood flow to all parts of the body and aiding better digestion and good metabolism.

We hope these nutrition guidelines for seniors during winter helps you take care of the elderly in your family and around you. Do leave your thoughts in the comments below. For more on healthy living for senior citizens, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

August 21, 2020 By Madhu Soni 2 Comments

Health, Fitness and Nutrition For Senior Citizens

senior citizensDoes old age mark the end of physical fitness? If you retire from work, with reduced responsibilities, does it mean you can retire from exercise as well? At any given age, physical fitness and exercise play a crucial role in leading a healthy lifestyle, especially for senior citizens. Whether you’re young or old, working out and keeping yourself active shouldn’t stop as exercise is important even when you’re a senior citizen.

Here are a few benefits of working out for Senior Citizens

  • Prevents Diseases & Chronic Conditions: Being regular with any kind of physical activity helps keep away diseases like diabetes, heart ailments and cancer.
  • Reduced Risk of Fall: With old age, the risk of falling increases, which can have a disastrous effect on being independent. Exercise improves the strength and flexibility of the body and as a result, it improves balance and coordination.
  • Improved Mental Health: Exercise induces endorphins – the happy hormone, which helps to feel good and keeps stress away .Exercise has a direct impact on sleep. Insomnia and disrupted sleep patterns which are common aspects with senior citizens is taken care of with regular exercise.
  • Social Engagement: Responsibilities reduce with age and so does the social life. Being regular with any kind of activity, be it yoga or a laughter club, helps to interact with people of the same age with similar problems. Now, they have their own tribe and this brings in confidence as it deals with depression and loneliness.
  • Better Cognitive Function: Fine-tuned motor skills improve cognitive functions which lower the risk of deteriorating memory, thinking, behavior and the ability to perform daily activities.
  • Keeps Weight in Check: Metabolism slows down in old age and as a result, losing weight becomes a challenge. Regular exercise helps in increasing metabolism and losing weight.

Get Started With an Activity

  • Walking: Be it brisk walking or a stroll in the park, walking improves stamina and makes you feel good!
  • Yoga: It helps in improving flexibility and mental health.
  • Workout at Fitness Studios: Use body weight to keep fit and meet like-minded people!
  • Swimming: Ideal for those having aching joints as it is not weight bearing. Swimming will help you tone your body and improve stamina.
  • Cycling: Low impact sport which is good for the cardiovascular system.
  • Resistance Bands: Improves muscle strength, balance, coordination and range of motion.
  • Laughter Clubs: Laughter is the best medicine. Visiting laughter clubs will help you stay positive and stress-free.

Points to be Kept in Mind:

  • Get a clearance from your Doctor about your fitness regime
  • Start with warm ups and end with cool down to prevent injuries
  • Always start slow and gradually increase the intensity
  • At any point if discomfort or pain is felt, stop immediately and consult your Doctor

Nutrition for Senior Citizens

Eating the right food in old age is very important as weak bones, lower immunity, poor digestion are all a part of the routine. Hence, eating healthy is very important.

Tips for Healthy Eating:

  • Have five to six small meals during the day to help in better digestion and absorption
  • Since appetite reduces with age, care should be taken to include sufficient proteins like whole grains, eggs, milk products, chicken, fish, etc.
  • Eat a good amount of fruits as they are rich in antioxidants
  • Including salads helps to keep constipation at bay due to their fiber content
  • Stay hydrated with sufficient amount of water.
  • Avoid processed food

Eating right and exercising can help you stay youthful and active even in old age! We hope this article helps. Leave your thoughts in the comments below! You can also join our Fit India Active Sunday sessions at 8 AM and 8:30 AM on GOQii Play every Sunday!

Want to know how our senior citizens are keeping fit? Check out the GOQii India Fit Report 2020 released earlier this year: http://indiafit.org/

Wish you all a Happy and Healthy Senior Citizens Day!

#BeTheForce

May 11, 2017 By Farida Gohil 2 Comments

Nutritional facts to help preserve muscles in Seniors

senior-citizen-exercise

As you grow older it become imperative to work towrads building strength. The elderly need strength training more and more as they grow older to stay mobile for their everyday activities. The less active a person’s lifestyle, the earlier age-related changes will manifest.

According to International Osteoporosis Foundation (IOF), Nutrition working Group examines role of Nutrition in Sarcopenia, with focus on protein, vitamin D and B, and acid-based diet.

Age-related muscle loss, called sarcopenia, is a natural part of aging. An article published in Harvard Health said that after age 30, you begin to lose as much as 3% to 5% per decade. Sarcopenia is a common consequence of aging, and poses a significant risk factor for disability in older adults. As muscle strength plays an important role in the tendency to fall, sarcopenia leads to an increased risk of fractures and other injuries.

Quoting from an article in Harvard Health, according to Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women’s Hospital, just because you lose muscle does not mean its gone forever. The elderly can increase muscle mass lost as a consequence of aging. “

The International Osteoporosis Foundation (IOF) Nutrition Working Group has published a new review which identifies nutritional factors that contributes to loss of muscle mass, or conversely, are beneficial to the maintenance of muscle mass. The Group reviewed evidence on worldwide studies on the role of nutrition in sarcopenia, specifically looking at protein, acid-base balance, vitamin D/calcium, and other minor nutrients like B vitamins.

The most obvious intervention against sarcopenia is exercise in the form of resistance training. However, adequate nutritional intake and an optimal dietary acid-base balance are also very important elements of any strategy to preserve muscle mass and strength during aging.

The review discusses and identifies the following important nutritional factors that have been shown to be beneficial to the maintenance of muscle mass and the treatment and prevention of sarcopenia:

  • Protein: Your diet also plays a role in building muscle mass. Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle. The authors of the study propose an intake of 1.0-1.2 g/kg of body weight per day as optimal for skeletal muscle and bone health in elderly people without severely impaired renal function. .”While food sources are the best, supplemental protein can help if you struggle with consuming enough calories and protein from your regular diet,” says Dr. Storer.
  • Vitamin D: As many studies indicate a role for vitamin D in the development and preservation of muscle mass and function, adequate Vitamin D should be ensured through exposure to sunlight and/or supplementation if required. Vitamin D supplementation in seniors, and specially in institutionalized elderly, is recommended for optimal musculoskeletal health.
  • Avoiding dietary acid loads: Excess intake of acid-producing nutrients (meat and cereal grains) in combination with low intake of alkalizing fruits and vegetable may have negative effects on musculoskeletal health. Modifying the diet to include more fruits and vegetables is likely to benefit both bones and muscles. Emerging evidence also suggests that vitamin B12 and/or folic acid play a role in improving muscles function and strength.

The Review discusses non-nutritional interventions such as hormones, and calls for more studies to identify the potential of antioxidants and anti-inflammatory compounds in the prevention of Sarcopenia.

Strategies to reduce the numbers of falls and fractures within aging populations must include measures to prevent sarcopenia. At present, the available evidence suggests that combining resistance training with optimal nutritional status has a synergistic effect in preventing and treating sarcopenia.

Check with your doctor before embarking on any kind of strength-training routine. Then have a well-qualified personal trainer to help set up a detailed routine and supervise your initial workouts to ensure you perform them safely and in the best manner.

 

April 29, 2022 By Madhu Soni 2 Comments

Dance Your Way To Good Health on International Dance Day!

Dancing

We are all well aware that April 29 is celebrated as International Dance Day. Did you know that it is celebrated to mark the birth anniversary of Jean George Noverre – the creator of Modern Ballet?

If you’re wondering whether International Dance Day is just another addition to the various days that are being celebrated worldwide, then you’re in for a surprise. Dance and good health are closely knitted. You can, in fact, reap a surplus of health benefits from dancing.

From celebrations to harvest rituals, dance has always been an integral part of the human culture. In India, the legacy of dance dates back to 5000 years. The Hindu mythology speaks volumes of Lord Shiva as Natraja – the Lord of the Dance. The Divine Raslila by Lord Krishna, Radha Rani and the Gopis in Vrindavan or Lord Ganesha’s dance to express joy.

Not just in India, but in any part of the world, dancing has always been a source of delight and ecstasy. It‘s a way to express joys, sorrows and communicate emotions or a story with grace.

As it is International Dance Day, let’s take a look at various dance forms and how they can keep you healthy!

Ballet

This graceful dance originated during the Italian Renaissance in the 15th Century. The dance moves slowly at first and then picks up the pace to classical music with dramatic interpretation. Perhaps the main features of this dance are standing on the toes and the arms held out in an extended curve. As a result, these dancers have significant strength in their hamstrings, glutes, calves and feet. The turnout of the leg at the hip socket joint is another key element in Ballet which helps develop strong gluteal muscles. Ballet ensures posture alignment and joint flexibility. Ballet trainees are taught to engage their core to achieve alignment, balance and prevent injuries.

Bharatanatyam

Bharatanatyam is a classical solo Temple Dance from Southern India. The dance has impressive gesture and excellent footwork. It is based on Hindu religious themes. This dance form tones the arms, legs and the core. It also increases stamina, flexibility and balance. The steps and eye movements increase concentration and coordination skills. Rolling of the eyes is a good exercise for the eye muscles. It’s a great way to have a healthy heart and stay fit.

Belly Dance

The mesmerizing belly dance of the mysterious Middle East is an impressive and expressive dance form! It has admirers and followers all around the world. This dance originated in Egypt and has complex movements of the Torso. Dancing gracefully and fluidly is possible only when you have a strong core. Contrary to its name, Belly Dance also employs the larger and smaller muscles of the abdomen, pelvis, spine, neck, glutes and the upper arm.

Zumba

Zumba is the latest fitness craze which has swept youngsters as well as the elderly off their feet! It was accidentally invented when Albert “Beto” Perez, an aerobics instructor forgot to carry his tape and played the available Latin music and infused this dance with aerobics and Eureka! Zumba was born! It provides a great workout for the entire body, engaging each and every muscle group. It‘s a high-intensity cardio exercise which keeps metabolism high. Besides this, Zumba also increases endurance.

Salsa

Salsa is a dance and musical style with deep Caribbean and African roots. Although it was popular in Latin America, it has gained popularity in Europe and Asia too! Salsa is a partner dance which features a series of hip movement, twirls and other dance moves. This dance virtually engages all the major muscle groups. The glutes, hamstrings, quadriceps, calves and core area are exercised aggressively in order to perform the various step sequences.

Bollywood Dance

If I had to pin down the exact number of dance forms which comprise the Bollywood Dance, it would be as difficult as gauging how many shades of blue makes the sky.

Initially, Bollywood Dance was inspired by classical and folk dances of the various states in India. Over the years, Bollywood Dance has evolved. Now there are professional choreographers who have introduced Disco, Hip-Hop, Freestyle Dancing, Belly Dancing and so on.

Bollywood Dancing is a great aerobic exercise which engages the whole body. It is a fun way to tone up the body as most of the dance movements help strengthen the core and calves. And last but not the least, it’s a great stress buster.

How Does Dancing Help Your Health?

  • It is a great activity for those with cardiovascular disease as it helps increase lung capacity
  • Dance aids in boosting memory and preventing dementia as you grow older
  • It improves flexibility and helps in maintaining body balance and coordination
  • Dancing solo, with a partner or in a group is said to reduce stress. Symptoms of depression are much lower with people who sway to the rhythm
  • It is a popular way to stay fit and active. Most fitness clubs have already included dance in their fitness regime
  • It also improves one’s confidence and self-esteem

Although dance can be performed by anyone, keep a few things in mind:

  • Visit your Doctor if you have any medical conditions or obesity
  • Warm up and stretch before dancing
  • If you are a beginner, don’t push yourself too hard
  • Keep yourself well hydrated
  • Rest in between sessions

Whether you’re a busy person, multi-tasking or a senior citizen, age is just a number when you dance to the music you like! If you want to start dancing for health, tune in to some of our coaches on GOQii Play and find a good mix of Zumba, Strong by Zumba, Aerobics and Belly Dancing! Download the app to get started: www.goqii.com/app

Do you know of any other dance form that provides a multitude of health benefits? Share them with us in the comments below!

#BeTheForce

  • 1
  • 2
  • 3
  • …
  • 5
  • Next Page »

Search

Recent Posts

  • Making Sense of Schizophrenia
  • At Your Desk for 6 Hours? Try These Office Workout Options
  • Tired All The Time? Start With These Superfoods
  • Choose The Right Cup! Different Teas And Their Benefits
  • Healthy Eating: Mango Chia Pudding

Stay Updated

Archives

  • May 2022 (24)
  • April 2022 (30)
  • March 2022 (31)
  • February 2022 (28)
  • January 2022 (31)
  • December 2021 (31)
  • November 2021 (29)
  • October 2021 (30)
  • September 2021 (25)
  • August 2021 (30)
  • July 2021 (25)
  • June 2021 (26)
  • May 2021 (20)
  • April 2021 (22)
  • March 2021 (23)
  • February 2021 (18)
  • January 2021 (13)
  • December 2020 (12)
  • November 2020 (8)
  • October 2020 (13)
  • September 2020 (16)
  • August 2020 (14)
  • July 2020 (12)
  • June 2020 (13)
  • May 2020 (14)
  • April 2020 (17)
  • March 2020 (15)
  • February 2020 (9)
  • January 2020 (9)
  • December 2019 (9)
  • November 2019 (12)
  • October 2019 (14)
  • September 2019 (11)
  • August 2019 (13)
  • July 2019 (18)
  • June 2019 (15)
  • May 2019 (15)
  • April 2019 (17)
  • March 2019 (17)
  • February 2019 (20)
  • January 2019 (22)
  • December 2018 (13)
  • November 2018 (10)
  • October 2018 (12)
  • September 2018 (13)
  • August 2018 (23)
  • July 2018 (15)
  • June 2018 (23)
  • May 2018 (17)
  • April 2018 (24)
  • March 2018 (18)
  • February 2018 (14)
  • January 2018 (20)
  • December 2017 (14)
  • November 2017 (28)
  • October 2017 (21)
  • September 2017 (22)
  • August 2017 (9)
  • July 2017 (11)
  • June 2017 (13)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (11)
  • June 2016 (10)
  • May 2016 (13)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (7)
  • December 2015 (6)
  • November 2015 (10)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (14)
  • July 2015 (12)
  • June 2015 (15)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (10)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (14)
  • August 2014 (14)
  • July 2014 (8)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Deepak Sampat

Deepak Sampat Lowers His HbA1c Levels With GOQii

Diabetes often seems like a death sentence for those who are inflicted by it. It means spells of numerous medications, not being able to enjoy food they once did and regular check ups that only add up to the stress of living with Diabetes. We’re here to tell … [Read More...]

Ruta Pandya

How Ruta Pandya Managed Ulcerous Colitis & Arthritis With Lifestyle Changes

We’ve always spoken about how you can manage lifestyle diseases with minor tweaks to your habits. But sometimes, it isn’t enough. Especially when one condition leads to another. Our player Ruta Pandya suffered from a condition called Ulcerous Colitis and a series of other medical issues which she battled for years. After fighting an uphill […]

Reshmi Sujesh

Losing 14kg In 13 Months – How Reshmi Sujesh Wrote Her Healthy Story!

Have you tried shedding off extra weight but haven’t been successful? Do you feel that no amount of exercise or diet plans can help you? When it comes to weight loss, there’s always more than one or two factors involved. Our Player Reshmi Sujesh was in a similar predicament where she couldn’t lose weight, till […]

Kamal Nath Thakur

Making Fitness & Health His Grammar For Life – Kamal Nath Thakur’s Health Story

Engaging in physical activity is good. Sports do help us maintain our fitness but that’s not all when it comes to living a healthy, holistic lifestyle. You have to watch what you eat, your sleep timings and manage your stress well, to name a few. Our Player Kamal Nath Thakur was of the opinion that […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii