Shabana Azmi (74) recently shared a glimpse of Javed Akhtar (80) and herself ready for a workout in matching outfits on her Instagram Stories. She captioned the post, “Workout ready in matching T-shirts.” While Akhtar is seen with a pair of lighter-weight dumbbells, Azmi stretches a resistance band.
While we are yet to see the duo working out together, let’s understand how the elderly can optimise their health with lighter workouts for building strength.
Experts urge elderly people above 70-80 to stay active and healthy with gentle and safe workouts. While walking is one of the best exercises as it’s simple, free, and helps to improve heart health, chair exercises and stretching improve flexibility and reduce stiffness, said Dr Girish Bhalerao, director and chief senior consultant, Joint Replacement Surgeon, Gleneagles Hospital, Parel, Mumbai.
Incorporating safe and effective workouts is crucial for maintaining strength, balance, and mobility for individuals aged 70 to 80 and above.
Dr Bhalerao also shared that yoga can help to improve balance and lower fall risk. “Light strength training using small weights or resistance bands helps keep muscles strong,” he said.
Dr Manisha Arora, director of internal medicine, CK Birla Hospital®, Delhi, said recommended exercises include upper body workouts like chest pulls, lateral raises, and overhead presses. “For the lower body, gentle squats can be helpful, and if squats are difficult, individuals can perform wall-supported squats for added stability. Leg presses can also be adapted by having the person sit on a chair and extend their legs forward, optionally using a resistance band to add gentle resistance,” said Dr Arora.
Light dumbbell exercises help strengthen different muscle groups and improve joint flexibility.
Story continues below this ad
Here’s what Shabana shared (Photo: Shabana Azmi/Instagram Stories)
Resistance bands are instrumental because they allow for customisable intensity based on their position. Dr Arora said that depending on the individual’s strength and comfort, the difficulty of exercises can be increased or decreased easily. “Calf presses and core-strengthening exercises can also be included. The key is to individualise the workout based on whether the focus is on the upper body, lower body, or core, and to match the individual’s fitness level and health condition,” said Dr Arora.
What to note?
When starting any workout routine, it’s important to begin slowly and gradually build up the intensity. “Speed should be avoided; each repetition should be done slowly to maintain control and maximise resistance. Typically, 8 to 10 repetitions per set are advised, as tolerated by the individual. Over time, the number of reps or the resistance level can be increased gradually,” said Dr Arora.
Exercise is recommended only under the guidance of a fitness trainer. “Also, before starting, it’s important to check with a doctor. Always start slow, listen to your body, and avoid overexertion,” said Dr Bhalerao.
Are you working out regularly? (Photo: Freepik)
“Don’t burden yourself at all. It is also imperative to wear comfortable clothes, shoes, and stay hydrated. If you feel dizzy, tired, or have chest pain, you must stop immediately,” said Dr Bhalerao.
Story continues below this ad
Exercise should be enjoyable and safe. “Doing it with your partner, or in a group, can be encouraging. Regular, low-impact activity improves mood, reduces joint pain, and supports independence to perform daily activities easily. It’s never too late, so start exercising right away, and you will notice the difference,” said Dr Bhalerao.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
