Saturday December 7, 2019

Exercise More for Better Fitness After Retirement: Study

While retirement can free up time, deteriorating health and wellbeing often become a new barrier. That is why it is so important to maintain fitness in the lead up to retirement

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Good habits
Exercising regularly can keep your brain healthy. VOA

Middle-aged people over 55 years of age in particular should be doing more to keep fit as they approach retirement age because of the physical, mental and social benefits of being active, says a study.

“Adults are spending more years of their life working than ever before. Retiring is a life-changing event which provides all sorts of opportunities – but it coincides with declining physical activity, health and wellbeing,” said the study’s lead author Charlotte Salter from the University of East Anglia in England.

“From the age of around 55, people begin thinking about retirement and making plans for their future,” Salter said.

For the study, researchers worked to gather insight about the relationship between retirement and physical activity.

More than 1,000 over-55s took part in an online ‘Physical Activity and Retirement Transitions’ survey about their physical activity levels and expectations and experiences of retirement.

The research team also held focus groups and interviews with people at retirement age about staying physically active.

evening exercise, workout
Evening exercise increases whole-body energy expenditure for an extended period of time. Pixabay

“In order to enjoy a fit and healthy retirement, a really key thing is that people need to maintain their physical fitness through their fifties and beyond.

“But we found that there are many barriers to this – from poor health, lack of motivation and the cost and availability of sports, activities and fitness classes, to not having enough time – due to work or in many cases because of caring responsibilities,” Salter added.

The report showed how employers and healthcare providers could do more to promote physical fitness to people over 55. And that sports centres and community fitness projects could also play more of a part in encouraging healthy ageing.

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While retirement can free up time, deteriorating health and wellbeing often become a new barrier. That is why it is so important to maintain fitness in the lead up to retirement.

“There is no one-size-fits all approach. But we found that activity that is combined with socialising, or other purposeful actions such as dog walking, gardening, housework, childcare or volunteering, were all good ways for over-55s to remain active,” she added. (IANS)

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Here are Ways to Protect your Bones as you Age

Here's how to protect your bones as you age

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Bones
Here are ways to take care of your bones and improve your bone health as you age. Lifetime Stock

The skeleton system of our body plays a vital role throughout our lifetime. It acts as pillar of support for our body’s framework and protects our vital organs. Additionally, bones help in storing minerals like calcium and phosphorous, as well as support the muscles for locomotion. From birth to old age our bones go through series of changes.

By the age of 30, the bone mass density reaches its peak. After which it tends to lose more bone mass than it is deposited. Osteoporosis is a frequently occurring condition developed by people as they grow old. In this condition, bones become weak and fragile. Consequently, it becomes difficult to heal a broken bone after an osteoporotic fracture.

According to statistics, adult population above the age of 50 tends to break their bones easily. Where it is seen, 1 in 2 women and 1 in 4 men fracture their bones due to osteoporosis. Hence, it is important to take care of our bones from young to old age.

Skeleton bones
By the age of 30, the bone mass density reaches its peak. Lifetime Stock

There are certain risk factors which may act as a catalyst for accelerating osteoporosis early. Lack of vitamin D and calcium in diet, lack of physical activity, being underweight, smoking and drinking, irregular hormonal levels and intake of certain medications are some common examples of risk factors.

The risk factors increase the vulnerability of osteoporosis as we age. Dr Harish Ghoota, Additional Director-Orthopaedics, Fortis Escorts Hospital, Faridabad shares the following steps to incorporate in your lifestyle to better bone health:

  • Incorporating food and drinks rich in calcium and vitamin D is a good step. For example, low-fat dairy, tofu, soy milk, green leafy vegetables, leguminous pulses, salmon and nuts are good sources for calcium. Exposing one’s body to sunlight for 10-15 minutes twice or thrice a week acts as a good source for vitamin D. Food products like fortified milk and cereals, salmon, tuna, shrimp and oysters are also good sources for vitamin
  •  Indulging in regular exercise for minimum half an hour keeps the muscles and bones strong. Strength building, weight training exercises and dancing are one of the best ways to keep fit and healthy bones
  • Avoid tobacco and alcohol abuse. According to medical advice, women should not consume more than one drink per day and men should not consume more than two drinks per day
  • With increasing age, regular bone density tests and health check-ups with doctors helps prevent excessive bone density loss.
    Exercise bones
    Exercising everyday is beneficial for your bones. Lifetime Stock

    Taking care of your bones from a young age becomes essential to prevent poor bone health. During childhood and adolescent years, bones rapidly grow. These form crucial years for developing good bone health. Proper balanced diet with increased intake of calcium rich foods and minimum one hour of physical exercise everyday helps to maintain good bone health. Additionally, adults after 30 years of age must integrate healthy lifestyle practices. These activities help to prevent poor bone health after the age of 30:

  • Exercising daily for 30 minutes least
  • Being cautious from falls or accidents
  • Going for regular check-ups
  • Regular bone density tests. Especially, after age of 50 with a fractured bone

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  • Additional intake of calcium and vitamin D over the age of 50
  • Regular medication, if prescribed by doctor, for bone density
  • Periodic Dexa scan test for high risk or vulnerable patients. (IANS)