Dr. Isha Sehdev
Over the past decade, there has been a significant rise in the prevalence of various medical conditions among seniors, including Osteoporosis, Parkinson's, reduced mobility, joint pains, arthritis, deformities, chronic pains in the muscles, Dizziness, falls. The range of conditions experienced by senior citizen is extensive.
Studies shows that there will be increased number of older adults in society in the next few decades. They are more likely to have chronic pain problems and other co-morbidities. Generally, pain is poorly managed in older adults and this problem worsens when cognitive impairment exists.
Among older adults, persistent musculoskeletal pain is highly prevalent, with rates ranging from 40% to 60%. Musculoskeletal disorders are recognized as a significant threat to maintaining health in older age and have been associated with falls, frailty, depression, anxiety, sleep disturbance, reduced mobility, and impaired cognitive function.
Seniors may experience difficulties with balance, walking and performing daily activities which can negatively impact their quality of life. Falls in senior citizens can lead to debilitating consequences. It can result in fractures, most commonly in the hips, wrists, and spine. After experiencing a fall, seniors may face challenges in their mobility and independence. Fear of falling again may lead them to decline in physical function, limiting their activities and becoming more sedentary, further exacerbating health issues.
According to The Indian society for Bone and Mineral research, 20% of the 230 million Indian women over age 50 have osteoporosis. Prevalence of osteoporosis ranging from 8 % to 62% in Indian women of different age groups has been reported in several studies.
The awareness of osteoporosis is low in India, with surveys indicating that only 10 to 15% of Indians are aware of the disease. Senior citizens lack awareness not only about osteoporosis but also about conditions such as arthritis, Parkinson's disease, dementia, Alzheimer's, loss balance, muscle weakness and many more.
A month back, on a fine day I was given a list of 3 clients, surprisingly first and third were both 75 years old seniors.
I called the first one, this 75 years old senior citizen has a stooped posture, leans forward with a hunched over back, and relies on a walking stick for support. He had a waddling gait reflecting the challenges he faces with in his mobility and stability. He exhibited early signs of dementia and Alzheimer's.
To my shock when I called the third client, at 75 years old, this senior citizen maintains an athletic body, exudes energy, and exhibits disciplined dedication to exercise. He actively participates in various physical activities, showcasing his vibrant and active lifestyle. His confidence and glow were impressive. That is the power of exercise.
Basic tests like standing on one leg, ability to hold breath, reaching out to pick something from the floor gives fair idea about quality of life.
Exercise plays a pivotal role in promoting physical strength, mental sharpness, disease prevention and overall quality of life for seniors. When seniors do not engage in regular exercises, they may experience a range of health conditions and challenges. Common issues that can arise due to lack of exercise in older individual like weak and brittle bones (osteoporosis), Cardiovascular problems like heart related diseases and increased of heart attacks and strokes. Reduced mobility and joint pain, lack of exercises lead to flexibility, stiffness, difficult to move freely.
Many doctors don't talk about Muscle weakness and muscle loss, leading to difficulties in maintaining balance, stability, joint aches, and overall strength.
Lack of exercises contributes to reduced balance and coordination, increasing likelihood of falls and potential injuries such as fractures and head trauma. Physical inactivity can also have a negative impact on mental well-being. leading to increased risks of depression, anxiety, and cognitive decline. Exercises increase confidence and feeling of independence profoundly in seniors.
Preparing your body for later age is essential for maintaining good health and well-being as you grow older. Engage in regular physical activity that includes a mix of cardiovascular exercises, strength training and flexibility exercises. The goal is to help maintain muscle mass, improve cardiovascular health, enhance bone density, and keep joints flexibility. A healthcare is the best professional to design an exercise routine suitable for your fitness level and any specific health consideration.
Stepping towards stability is crucial, how important is the balance training for senior citizens. When seniors have better balance, they feel confident in their movements and activities. This increased confidence promotes greater independence as they navigate their surroundings with less fear of fall. Balance training enhances proprioception, which is the body's sense to position itself in space. This allows them to make corrections and avoid potential fall.
Adopting a balanced and nutritious diet that includes a variety of fruits, vegetables, whole grains, protein, and healthy fats. Adequate protein intake becomes particularly important as you age to support muscle health. Limit the consumption of processed foods, sugary snacks and excessive salt and of course staying hydrated is equally important.
Maintaining a healthy weight is also one of the important aspects. Excess weight can increase the risk of health issues like heart disease, joint problems, and diabetes.
Senior citizens must understand that investing time and efforts in their physical health is not a luxury but a necessity. By prioritizing exercise., nutrition, regular checkups, and emotional well-being., they can enjoy a vibrant and fulfilling life. It is never too late to start, and the rewards are immeasurable.
The author is Senior
Physiotherapist, Osteopath
and Chiropractor
