Ashu Jain, popular on Instagram for being 'more than just a grandma', was 54 years old when she decided to embark on her fitness journey. After traveling with her husband, she was shocked to see her photo. She noticed that her weight had increased significantly and she was unrecognizable.
Now, at 56, she inspires millions on social media with her workout videos.She goes to the gym three times a week, she says india today.
After seeing a doctor and being diagnosed with high blood pressure and high cholesterol, she chose to change her lifestyle rather than take a lifelong course of motivation. It all started with a short walk.
When she first went for a walk, she stopped every few minutes to catch her breath. But eight months later, she completed her 22 km walk with ease.
It gave her even more motivation to take the next step in her fitness journey. She added subtle weights to her home workout routine and then found a trainer to supervise her, who is currently working out at a gym in Dehradun.
When Ashu's mother-in-law told him that exercising at his age would cause him to break a bone, he replied, “If you don't do it, you won't have any bones left.''
Ashu Jain, who has over 100,000 followers on Instagram, wants people to understand that it's never too late to start a fitness routine.
Although she admits that she has never had chronic age-related problems such as arthritis or osteoporosis, she still believes that strength training (with supervision) is the solution to managing the problem. Masu.
Medical experts agree.
“Age should not be a deterrent, but rather a motivator to prioritize health and well-being,” says Dr Debashish Chanda, an orthopedic and joint replacement specialist at CK Birla Hospital in Gurugram.
Dr. Chanda added that exercise is especially beneficial for people with joint-related problems such as arthritis and osteoporosis.
“Engaging in appropriate exercise can help reduce symptoms, strengthen supporting muscles, and improve joint flexibility and mobility,” he says.
second lease of life
Dinesh Mohan is someone who defied age and health issues by embarking on his fitness journey at the age of 54. He is currently 65 years old and is a professional model.
In his 40s, he suffered from chronic depression and ended up spending eight or nine years in his room. For a year he was completely bedridden. His depression led to a series of other problems such as obesity, diabetes, and dizziness.
The man who couldn't walk now takes over the slopes, showing off his enviable physique and thick beard.
He says it was at the age of 54, after almost a decade of suffering, that he decided to fight back and take back his life. India today.
It began with the aim of losing weight, for which he underwent a strict diet. Within 10 months, he was able to lose a significant amount of weight, and realizing that his diabetes and other medical conditions were under control motivated him to improve further.
He started swimming and eventually joined a gym to build muscle and tighten skin that had loosened due to weight loss. And then a modeling job came his way, but it was never in the plans.
Dinesh Mohan, who wowed the internet with his transformation and the glittering career that came automatically as a by-product, says his willpower to live life to the fullest is what keeps him going.
“People have this idea that you're too old to start something new. I had this idea too. But if you have the will to live a better life, You can do it. I did it too,” he tells us.
expert opinion
The idea of starting training later in life can certainly seem overwhelming, especially when even simple tasks like walking are painful. Or you may already be too dependent on the medication to deal with the various problems that may arise over time.
But health experts say it's never too late to start exercising, even if you have heart-related or joint-related problems. The only thing to keep in mind is to consult your doctor, work with an experienced trainer, and take it slow.
It's not about going to the gym or lifting weights. For many people, the path to fitness starts with just a few minutes of walking.
People in their 50s, 60s, and 70s can and should work out
People in their 50s, 60s and 70s, said Dr. P. Venkata Krishnan, senior consultant, internal medicine, Artemis Hospital, Gurugram. can and should Start exercising.
“There's nothing wrong with starting a fitness routine later in life. While it's true that our bodies respond differently to exercise as we age, the human body is very adaptable and requires regular exercise. Regular physical activity significantly improves strength, flexibility, and cardiovascular health. What's more, engaging in exercise later in life can reduce age-related problems and improve mobility, cognition, and It also helps improve function, mental health,” he says.
“Go for a walk or spend time at home in a regular cycle,” suggests Dr Mannu Bhatia, senior consultant orthopedic surgeon at Max Super Specialty Hospital, Shalimar Bagh, New Delhi. .
“Some kind of training is very important for older people. Just be careful not to overdo it. Gradually, slowly, know your capacity. Exercise increases the blood supply to the muscles, which strengthens the bones. will be strengthened,” Dr. Bhatia added.
The orthopedic surgeon emphasizes eating a nutritious diet and fighting a sedentary lifestyle that ultimately leads to health problems.
Seniors can also consider doing yoga to stay healthy.
“Yoga is suitable for everyone. There is no age bar. You can start your yoga journey even in your 50s, 60s and beyond. You have to start with 'Sukshma Vyayama' which is known in common language as subtle exercises. “No,” says Ruchika Saluja, a yoga instructor and nutritionist.
“People should focus on increasing joint mobility by performing gentle asanas. That way they can avoid frequent falls due to old age and prevent possible injuries,” she added.
weight training
Apart from aerobic exercise, strength training is equally important for seniors.
Celebrity fitness coach Shiboharm, who has worked with the likes of Amitabh Bachchan, Ranbir Kapoor and Jacqueline Fernandez, wants to bust the myth that weight training is not for older people.
“Many people have had the luxury of exercising and weight training when they were young. They carry it into old age. But just because you haven't done it before doesn't mean you can't start,'' says Siboharm.
“The only problem with a slow start is that your body isn't used to that kind of movement or stress. It won't go as quickly as you'd like. However, basic resistance band training and machine Training with machines (machines provide support and are beneficial for beginners who don't have much control over their body movements) or using light dumbbells can also be effective at first. Start with light weights, he suggests. To do.
Siboharm added that hiring a trainer is non-negotiable. You need someone to correct your form and posture. He tries not to get hurt. “The risk of injury increases after a certain age, so don't exercise without a trainer,” he asserts.
“For older adults, perhaps 20 minutes of weight training two to three times a week is enough to make a positive difference,” he added.
“And focus a little more on movement. Walking or using a recumbent bike, combined with a little stretching, can be helpful for older adults,” says the expert. However, it is all done under the guidance of experts.
Do you have a health problem?
Whether you have diabetes, heart-related issues, or joint pain, you can talk to your doctor and start a fitness routine that can help manage these issues.
It is mandatory to consult a doctor.
Orthopedic surgeons say exercise is beneficial for people suffering from joint-related problems because it relieves symptoms and promotes mobility.
Dr. Vineet Bhatia, Head of Cardiac Sciences at Max Super Specialty Hospital in Patparganj, Delhi, said that people with heart problems should first consult a cardiologist as well as an internist and gain medical knowledge. It states that the training should be under the supervision of a qualified professional. knowledge.
“Aerobic exercise, such as walking, jogging, and swimming, combined with strength training, including moderate weight lifting, can be effective in preventing and managing heart disease. But you shouldn't embark on such a journey yourself. Keep your doctors and trainers informed,” he added.
It is also important to eat a balanced diet and be aware of any medications you are taking.
“Exercise can be beneficial in the long term if done in a logical manner and exercise tolerance is built gradually,” he says.
Regarding heart attacks that people suffer from after exercise, he said they most commonly occur in the first hour after exercise. “But it's more common in people who don't exercise frequently. If you do it regularly and gradually, it's less likely,” he added.
Dr. Suman Bhandari, Cardiac Interventional Consultant, Fortis Escorts Okhla, New Delhi, says heart patients undergo tests such as electrocardiogram, echo regular blood tests including diabetes, kidney (urea, creatinine) and then load-bearing. We also emphasize that patients should undergo an electrocardiogram (TMT). their fitness journey.
In a nutshell
- Yes, you can start training at any age.
- Always consult your doctor before starting any exercise routine.
- You will train under the supervision of an experienced coach with medical knowledge.
- Know that exercise can help you live a better life. Some diseases are irreversible but can be managed and controlled through workouts.
- Vigorous exercise is strictly prohibited.
- Listen to your body and don't be too hard on yourself.
- Gradually increase your exercise tolerance.
- Walking is also a form of exercise. Let's start with that.
- Eat a balanced diet.
To answer the opening question, it's never too late to start working out.
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