OCTOBER, 2018 | The HEALTH column 15
OCTOBER, 2018 | The HEALTH column 15
AGEING WELL
Part 4
BY DATO’ DR RAJBANS SINGH
Fourth point in healthy ageing
Exercise I always say, is the best buy in public health and as Hippocrates said thousands of years ago,“ Walking is men’ s best medicine”. Whenever someone asks me what is the best anti-ageing tool, I always say exercise. Our body, just like a machine requires the right fuel and needs to be always moving, otherwise it will get rusty.
When we are young, we are usually more active and play games,( though even this changing in the digital age) but once we start working and have a family, we seem to get busy, busy and more busy, hence there is no time for exercise and of course once we retire we are too old with all those medical issues and bone and joint problems to exercise.
I am really amazed that something so important, so easy to do and free- if you do not want to join a fitness center is neglected by so many. The most common excuse is no time.
Making exercise a daily routine
The best way to overcome that is to make exercise a part of your routine at work. Get a pedometer and start walking 10,000 steps a day. When I first started this five years ago, I realised I was doing only 4000 steps a day.
“ The four exercises you need to incorporate are cardio, strengthening, flexibility and balance and core exercises. Always start with cardio and once you are fitter than add in the rest. If you have the time and money than working with a personal trainer can be beneficial especially in the beginning.”
I than started parking my car further, taking the stairs instead of the lift, taking the longer routes from my clinic to the wards until I was doing 10,000 steps a day. Once I got used to this, I than started climbing more number of steps a day to increase my endurance.
My next focus will be balance and flexibility. You start slow especially if you have never exercised before and if you are starting exercise for the first time after 40, it is good to get a medical checkup first. Always start slow and build up from there. Take your time to go to the next stage.
Once the particular exercise you are doing seems to be too easy, then go to the next level. Remember you do not need to run a marathon or join a gym to start exercising. You can do it anywhere.
The four exercises you need to incorporate are cardio, strengthening, flexibility and balance and core exercises. Always start with cardio and once you are fitter than add in the rest. If you have the time and money than working with a personal trainer can be beneficial especially in the beginning.
Dato’ Dr Rajbans Singh is the Malaysian Wellness Society president and Pantai Hospital Kuala Lumpur consultant physician and geriatrician. He can be contacted at drrajbans. com
Getting over retirement guilt
IF you’ re into your retirement and feeling guilty or filled with other emotions that are blocking the way to enjoying yourself, there are things you can do to brighten your outlook. 1. Join a gym 2. Continue your hobbies such as crocheting, gardening, dancing or golf 3. Become politically active 4. Try something new such as a new language, travelling or photography
5. Go back to school by signing up and learning an area of interest you’ ve always wanted too. If you’ re homebound, take courses online.
6. Volunteer at local society, library, hospitals and nursing homes. Volunteering will get you out and with people of all generations.
7. Immerse yourself in culture by planning trips to local art galleries, museums and science centres to learn new things and see what you can recall. If you aren’ t mobile, visit cultural institutions online.
8. Get into games by looking for neighbors, members of your religious organisation or senior centre who are interested in similar pursuits and form a group that meets regularly to play.
9. Become an emeritus by using your professional skills. If you were a teacher, consider reading to, or recording books for the visually impaired.