Medical science has made rapid advancement & more and more people are living longer….But, are they living better?

1. THE GOLDEN YEARS
-STAYING FIT.
created by Dr. RuchiraTendolkar

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5. Medical science has made rapid
advancement & more and more
people are living longer….
But, are they living better?
created by Dr. RuchiraTendolkar

6. 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. RuchiraTendolkar

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8. 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. RuchiraTendolkar

9. 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. RuchiraTendolkar

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12.  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. RuchiraTendolkar

13.  Developing insulin resistance
There may be a decline in thyroid hormones.
Crystallization [ loss of flexibility in thought
processes ]
Forgetfulness
Increased agitation and emotional
vulnerability due to decrease of estrogen
and dopamine levels
created by Dr. RuchiraTendolkar

14. The health
of the
nation is the
wealth of
the nation
created by Dr. RuchiraTendolkar

15. •Hypertension
•Atherosclerosis
•Frailty and risk of falling
•Osteoporosis
•Arthritis
•Obesity
•Metabolic syndrome
created by Dr. RuchiraTendolkar

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17. •Depression
•Empty nest syndrome
•Reluctance to “passing the baton”
•Loss of self efficacy
•Decrease in social interaction
•Urinary incontinence
created by Dr. RuchiraTendolkar

18. The vicious circle Ageing &
sedentar
y lifestyle
Up to 50%
loss of
muscle
mass
Mal
nutrition
Obesity &
frailty
Low
stamina,
aches and
pains, low
self esteem
created by Dr. RuchiraTendolkar

19. 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. RuchiraTendolkar

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21. •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. RuchiraTendolkar

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23. •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. RuchiraTendolkar

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25. Chair workout
Thank you!
created by Dr. RuchiraTendolkar