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created by Dr. Ruchira Tendolkar
THE GOLDEN YEARS
-STAYING FIT.
created by Dr. Ruchira Tendolkar
created by Dr. Ruchira Tendolkar
created by Dr. Ruchira Tendolkar
created by Dr. Ruchira Tendolkar
Medical science has made rapid advancement & more and more people are living longer….
But, are they living better?
created by Dr. Ruchira Tendolkar
What is happening to us as we grow older?
Stiffer arteries, stiffer heart muscle
Loss of muscle mass.
Women run the risk of losing up to 50% of their total muscle mass over the course of their adult lives
created by Dr. Ruchira Tendolkar
created by Dr. Ruchira Tendolkar
Increase in the fat mass of the body. Age related increase in fat mass occurs preferentially in the abdominal region.•Loss of pelvic muscle tone ( more common in women)
created by Dr. Ruchira Tendolkar
Collagen cross linkages and formation of scar tissue. Plus, the wear and tear of cartilage
This leads to increased stiffness of joints, weakness of ligaments and results in decreased flexibility
•Loss of bone density
created by Dr. Ruchira Tendolkar
created by Dr. Ruchira Tendolkar
created by Dr. Ruchira Tendolkar
Decreased co-ordination and increased reaction time.
Reduced total body water, higher risk for dehydration.
Decrease in circulating growth hormone begins from the early 30s.
Balance and postural stability are affected due to changes in the sensory and motor systems.
created by Dr. Ruchira Tendolkar
Developing insulin resistanceThere may be a decline in thyroid hormones.
Crystallization [ loss of flexibility in thought processes ]
ForgetfulnessIncreased agitation and emotional vulnerability due to decrease of estrogen and dopamine levels
created by Dr. Ruchira Tendolkar
The health of the nation is the wealth of the nation
created by Dr. Ruchira Tendolkar
•Hypertension•Atherosclerosis•Frailty and risk of falling•Osteoporosis•Arthritis•Obesity•Metabolic syndrome
created by Dr. Ruchira Tendolkar
created by Dr. Ruchira Tendolkar
•Depression•Empty nest syndrome•Reluctance to “passing the baton”•Loss of self efficacy•Decrease in social interaction•Urinary incontinence
created by Dr. Ruchira Tendolkar
The vicious circleAgeing
& sedent
ary lifestyl
e Up to 50% loss
of muscle mass
Mal nutritio
n
Obesity &
frailty
Low stamina,
aches and
pains, low self esteem
created by Dr. Ruchira Tendolkar
The action plan•Exercise regularly.Aerobic conditioning - 4-6 days of the week, moderate intensity, 20 to 60 minutes.
Resistance training –at least 2 sets of 8-12 repetitions for all major muscle groups twice a week.
Stretching – range of motion activities everyday. Static stretches, held for 15- 30 seconds at a time, 2-3 repetitions for all major muscle groups.
created by Dr. Ruchira Tendolkar
created by Dr. Ruchira Tendolkar
•Kegel’s exercises – everyday, 2 to 3 sets of 15 to 20 repetitions
•Stay hydrated.•Consume an adequate number of calories per day / per week.
•Consume fiber rich foods everyday.•You may need a calcium supplement & a multivitamin supplement under the guidance of your physician
created by Dr. Ruchira Tendolkar
created by Dr. Ruchira Tendolkar
•Participate in mind and body exercises such as yoga, Pilates, tai chi etc. at least 3 days a week
•Learn a new skill or language•Keep up the social interaction•Be regular with your routine dental and medical check ups
•Be aware of your body and mind, report any unusual changes to the health care provider at the earliest.
created by Dr. Ruchira Tendolkar
created by Dr. Ruchira Tendolkar
Chair workout
Thank you!