Experts suggest how seniors should approach fitness routines

Anupam Kher recently shared his body transformation on social media. Pic/Instagram

In the aesthetics-driven world of showbiz, body transformations aren't exactly unheard of. But when the movie star in question is in his late sixties and isn't a figure who's been associated with fitness in the past, it certainly compels us to sit up and take notice. We're talking about 67-year-old Anupam Kher, who recently shared a photograph of his brand-new avatar. The actor has shed 16 kg in less than two years, and admits to looking and feeling like the best version of himself. But for most senior citizens who've never really committed to a fitness regimen before, hopping onboard the fitness train can be a little daunting.

A tougher undertaking

"We've been seeing many seniors starting their fitness programmes in the last few years. At an older age, exercise becomes especially important as it helps to maintain muscle mass and bone density that deplete more quickly. It also helps to maintain balance, which can be a concern for seniors," explains Benafsha Gazdar, an exercise scientist and founder of Benercise. She points out that there are certain challenges for seniors as they are much more prone to injury because of their advanced age - the chances of fractures owing to low bone density are higher, vertigo can impact stability, and comorbidities such as diabetes and hypertension can affect the amount of exercise that a senior can realistically attempt, especially in the early days of their fitness journey.

An exercise routine can help with mental health

Dr Siddhant Bhargava, a fitness and nutritional scientist, and co-founder, Food Darzee, adds that delayed wound and injury healing can further complicate the process, as can depleting hormone levels - testosterone in men and oestrogen in women. "With lower testosterone, men will not see their workouts yield the same efficacy, while for women, lower oestrogen levels post menopause increase the incidence of osteoarthritis. Hormone replacement therapy, which is a commonly accepted practice in the West, is not as well-received or known about in India. Further, slower metabolism makes it harder to lose weight, for both sexes," he points out.

Slow and steady

Both Gazdar and Dr Bhargava point to the importance of starting slow. "Seniors especially must undergo a comprehensive fitness assessment to understand what their body needs, and also what precautions must be taken to prevent injury. Ideally, a tailored programme that meets these needs is a must," she says.

Benafsha Gazdar and Dr Siddhant Bhargava

. Incorporate strength training: While most seniors associate fitness with morning walks in the park, this alone may not be enough to meet their bodies' requirements. "Without a strength training component, you run the risk of further straining bones and joints that are weak or injured. Walks are definitely better than doing nothing at all; but they cannot be the only form of exercise you undertake," Dr Bhargava notes.

. Focus on intensity: Attempting to do too much, too soon, will only do more harm than good. Gazdar suggests breaking down exercises into smaller, more achievable components - for instance, if you can't attempt squats, a simple sit-to-stand from a chair will build strength in the associated muscles until you can build up to a squat. "If you can't walk on a treadmill, walking on the floor can be a good substitute," she advises. Dr Bhargava suggests yoga and pilates for strength building, adding that the low intensity of these forms of exercise make them more suitable.

. Make it a habit: Very punishing exercise routines will only lead to you feeling demotivated. "Many seniors stop exercising once they experience pain. It helps to exercise under supervision so that someone can track your fitness and chart out smaller targets for you. At first, your biggest challenge will be to show up to your workout every day. Once you achieve that, you can then move on to larger goals. Exercise can also help with mental health, when a social component is added to the mix. So, working out in a group or with a trainer can be beneficial to boost motivation and ensure consistency," Gazdar signs off.

A bouquet of benefits

My daughter suggested I focus on my fitness, a year ago. At the time, I was having trouble walking, was struggling with high blood pressure, and would quickly become tired and breathless. My weight had also ballooned to 114 kg, which was taking a toll on my health. I enjoy travelling and I realised that if I wanted to continue my passion, I would need to get fit. I then joined a gym, under the supervision of a trainer. I was given a customised programme, which included exercises to strengthen my knees and bones, along with cardio elements. During this period, I lost my husband and was struggling to leave my house. My daily exercise sessions boosted my spirits, and interacting with my trainer and peers at the gym helped ease the pain. Today, I am completely committed to my fitness journey and have lost roughly 10 kg in the past year.

Kshama Manjrekar, 58, entrepreneur