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Search Results for: senior

August 21, 2022 By Madhu Soni 3 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!

For more on healthy living, check out Healthy Reads. To get the right tips and guidance from an expert, subscribe for GOQii’s personalised health coaching here: https://goqiiapp.page.link/bsr

Wish you all a Happy and Healthy Senior Citizens Day!

#BeTheForce

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 

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.

 

March 18, 2023 By GOQii Leave a Comment

Are We Placing Enough Importance On Sleep? | IndiaFit Report 2022 – 2023

Sleep IndiaFit ReportSleep is one of the important pillars for good health. To understand how well Indians are sleeping, we collected data from over 1 lakh GOQii users and shared it through our latest GOQii IndiaFit Report 2022 – 2023. 

How Many Hours Are People Sleeping For? 

Among the age groups that we surveyed, we found that most people across the age groups, namely Seniors (60+ years), Older Adults (45-59 years), Adults (30-44 years), Young Adults (20-29 years) and Teens (Below 19) are getting the adequate amount of rest i.e. an average of 6-8 hours a day.

Among the age groups, 79% of Adults are sleeping for 6-8 hours followed by 77% of Older Adults. 20% of Seniors sleep for less than 6 hours. We also found that 16% of Teens sleep for more than 8 hours a day.

India Fit Report

In a gender-wise study, we found that 77% of women and 76% of men are sleeping for an average of 6-8 hours a day. 18% of women and 17% of men sleep for less than 6 hours a day.

Sleep gender-wise data

Although, from the above data we can see that we are getting the adequate amount of sleep, the question is, how well are we sleeping?

Sleep Quality Analysis 

In the survey for the GOQii IndiaFit Report, we asked people about how well they are sleeping. 72% of Seniors reported that they sleep well and wake up feeling refreshed. Among this age group, 21% reported feeling refreshed only sometimes. 63% Older Adults also reported sleeping well.

Among the age groups, we see less than 50% of Young Adults sleeping well. Only 47% claimed that they feel refreshed after waking up, and another 40% say that they only feel refresh sometimes. 13% of Young Adults reported not sleeping well at all. Teens on the other hand, are sleeping better than Young Adults and Adults.

57% of men said that they wake up fresh and have sound sleep compared to 50% of the women surveyed. There’s been a drop in sleep quality among women since 2021 where 58% had reported to have slept soundly.

Bhubaneswar Is Getting The Most Sleep! 

From the cities surveyed, we observed that Bhubaneswar gets an average of 7.51 hours of sleep – that’s the highest among all the cities surveyed. They are closely followed by Ahmedabad at an average of 7.45 hours of sleep and Indore with an average of 7.35 hours of sleep. Mumbai (6.7) and Kolkata (6.66) have the least average sleep hours among the cities.

average sleep hours IndiaFit Report 2022-2023

Overall Average Sleep Hours Have Dropped!

Since the onset of the pandemic, we have also noticed a drop in the overall sleeping hours of India. While on an average, we used to get an average of 7.6 hours of sleep, this number has dropped to an average of 6.8 hours in 2022.

While we are sleeping for 6-8 hours a day, sleep quality is also essential. Your quality of sleep determines how well you’ve rested. If you want to track your sleep quality, you can browse from our range of trackers that help you measure sleep quality and make any necessary changes to your sleep pattern. The devices come with 3 months of Personalised Health Coaching.

If you need help with sleep or need to browse through more articles on sleep, click here. You can also explore the other health parameters we’ve covered in the GOQii IndiaFit Report here.

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