Focus on age specific goals
I’ve been a competitive sports enthusiast for as long as I can remember — cricket has been my passion. To stay fit beyond my playing years, I began running half-marathons at 40 and I still lace up at 58. But here’s what age has taught me: fitness isn’t static — it evolves. Over time, I’ve had to adjust my routines to respect what my body needs now. The HIIT cardio sessions that once felt energising have made way for strength and endurance training, giving my body the recovery and healing time it deserves.These shifts aren’t signs of slowing down — they’re signs of growing wiser. With age, our bodies undergo natural changes: muscle mass declines, joints lose flexibility, balance becomes more fragile, and the heart and lungs demand more thoughtful care. These physiological shifts mean that the way we care for our bodies must also evolve. What worked in your 50s might now feel taxing or even risky. That’s why healthy ageing calls for more intentional movement, gentler rhythms, conscious care and routines with age-specific goals: protecting your heart, preserving strength, enhancing balance, and supporting recovery — without overexertion.
Five Mantras to help you in active ageing by staying strong, steady, and spirited through your senior years.
Strengthen Your Heart — Gently
Your heart thrives on regular movement, but it doesn’t need to be intense. Opt for light yet consistent activities such as brisk walking, Tai Chi, or swimming. These exercises support circulation, endurance, and mood without overwhelming your cardiovascular system. Avoid high-intensity workouts that feel more exhausting than energising.
Mantra# 1: Choose safety and sustainability over pushing your limits.
Build Strength- Slowly
Muscle strength is crucial to prevent frailty, but that doesn’t mean lifting heavy weights. Use resistance bands or light dumbbells with controlled, steady movements. This helps build lean muscle without stressing your joints or heart. Skip aggressive exercises like crunch marathons or intense lifts.
Mantra# 2: Prioritise form over force to protect your muscles and heart.
Adapt to the changing weather
Listen to your body as seasons change. If it’s too hot or too cold, move your routine indoors or shift to cooler parts of the day. Older adults are more sensitive to temperature extremes, which can affect blood pressure and hydration. Exercising should feel refreshing, not risky.
Mantra#3: Dress comfortably, hydrate well, and adjust based on how you feel.
Go for Fluid, Balanced Movement
Ageing affects coordination and joint flexibility. That’s why exercises like water aerobics, stretching, and yoga are perfect. They allow you to move freely while protecting your joints and balance. Avoid erratic, high-impact movements like burpees or stair sprints.
Mantra#4: Focus on coordination and control, not chaos.
Respect Your Body’s Clock
Your energy levels and recovery cycles shift with age. Exercise during the morning or early afternoon when your body is naturally more active. Avoid late-night workouts which can stimulate your nervous system and disturb sleep. Rest helps unlock natures best pharmacy- i.e activate your body’s healing powers.
Mantra#5: Rest is not a reward — it’s essential for healing and longevity.
Final Thought: Focus on Ageing with Grace, Not Grit
Healthy ageing isn’t about proving strength or chasing intensity. It’s about embracing your body’s rhythm, making intentional choices, and honouring what you need — not what you used to do. Balance over burnout. Care over competition. Active Ageing means moving smarter, breathing deeper, and living better — every single day. Remeber staying active can help you unlock a real treasure which is natures own pharmcy .i.e your body. Cheers !!
