Tag Archives: #southasianwellness

Stay Fabulous At 50 By Staying Fit

Let us face it. In your 50’s your body is not the same as it was in your 20’s and 30’s, as aging changes many things internally. However, exercising after your 50’s can add healthy years to your life, and it is important that you exercise caution and the right thing in the right way. And with the ongoing pandemic and lessons that COVID-19 is teaching us, there is no doubt that you need to be fit of all ages to battle new-age health challenges. While a significant proportion of Americans are active, less than 25% of adults meet national physical activity guidelines and 40% have obesity as per the ACSM American Fitness Index 2020 report. And as you age fitness is harder while more necessary.

Know Your Body

As the body begins to age, it is not as receptive to unexpected changes and this becomes just another reason to work out and uphold a certain level of fitness.

“As you age, adapting an active and healthy lifestyle is of prime importance to help regulate and monitor your health base. Moreover, indulging in exercise and body workouts on a regular basis can guard you against unwanted heart ailments, diabetes and can also avert you from certain forms of cancer. Working out regularly can also lessen discomfort related to arthritis. By refining one’s stability and balance, suppleness, stamina, fortitude, and strength, older adults can live restored and healthier longer,” says Shalini Bhargava, Fitness Expert & Director at JG’S Fitness Centre.

Exercise Mix

Endurance exercises, such as low-impact aerobics, walking, using cardiovascular equipment such as elliptical trainers, cycle, and swimming based on the level of physical conditioning and current status of health at least five days each week is recommended.

The 50s are when chances of developing osteoporosis goes up and therefore it is imperative to add toning exercises; cardio alone is not enough. Pilates, yoga, and weight-training are some of the options to maintain muscle mass and tone up. These exercises should best be done under professional supervision to avoid injury. Swimming is yet another great workout for this age-group as the risk of injury is much less.

“I would suggest you do either 15 minutes of toning regularly or 45 minutes, thrice a week in combination with a cardio activity of course. During a cardio workout, you are bearing your own body weight, the bones work against gravity and hence reduce mineral loss. I am 52, so I ensure I weight train for two days, dance for two days, and walk for at least four hours a week,” says Suman Agarwal, Celebrity Nutritionist, Author, and Founder of Selfcare India.

Since their movement becomes decreased at that age, they need to focus more on their flexibility and mobility.

“One should avoid strenuous training and sprinting on the treadmill. Not many chest movements should be done and overhead pressing movements should be avoided. Whenever one feels uncomfortable, they should stop immediately and not continue,” says Prosenjit Biswas, Fitness Manager, Skulpt gym, Kolkata.

Do it Right

Sujeet Kumar of Fatcherry International

Start slowly, especially when embarking on a new exercise routine, and ensure you have professional supervision.

Anjali Sareen, The Zone Mind & Body Studio avers, “Choosing a fitness program based on one’s own goals and needs is a must. Selecting fitness routines based on current popular trends or because your friends are doing them or out of convenience of location or price should not be deciding factors. A better option is to focus on personal training sessions with an experienced professional. These sessions can be customized to suit your fitness level, goals, and take into consideration any health concerns or injuries. An experienced professional will be able to include a diverse range of exercises and programming to cover all aspects of a complete fitness program from physical goals to energy and mind gains.”

“Active warm-up reduces resistance to stretch and increases elastic properties or ability to stretch where activity includes stationary cycling, fast walk, or rowing machine. “Proper breathing techniques are often helpful in relaxing and may help reduce stress levels and voluntary muscle tension to avoid internal organ injuries. Maintaining a neutral position of your spine, hips, shoulders, and neck can be greatly improved by using the hand not grasping the ankle to grab the back of a chair to maintain a balance. Gradually decrease in exercise intensity at the end of any cardiovascular exercise to allow heart rate and blood pressure to decrease,” explains Sujeet Kumar, Director & Coach, Fatcherry International Pvt Ltd.

Look Out

Once over 50, it is best to avoid strenuous exercise like long-distance running, high-impact aerobics and weight-training exercises like deadlifts as these can put you at a higher risk of injury. As you age, your muscles shrink, hence opt for low-intensity cardio and toning activities. Avoid running on a treadmill or brisk-walking on an incline as both forms put pressure on the knees. Instead, jog on the ground.

Himay Chikani and Amrin Memon, Co-founders, AH Fitness opine, “Untrained seniors who begin exercising should start at a relatively low exercise intensity and volume. The early phase of the training program should be directed towards learning proper exercise techniques and minimizing the risk of injuries. Advanced and demanding exercises should be incorporated gradually into the program.”

Diksha Chhabra, Fitness Expert, Nutritionist & Founder, Diksha Chhabra Fitness Consultation adds, “High-intensity training, plyometric training, skipping, running or certain movements of weight training like Deadlift, Pull-ups, Leg extensions, and Heavyweight training needs more attention and care while performing as this is the age when your joints start showing signs of detrition and workouts with multiple joints involved or a moment of pressure can put unnecessary jerk on the joints can lead to a long term injury. Hence one must practice controlled momentum and intensity with or without weights for long-term activity.”

Take Care

Always warm-up before starting your workout and cool down when you finish. When you injure yourself at a young age, recovery is much faster. At 50, injuries take longer to heal. Stretches are a must as shoulder, lower back, and knee pain are most common for those in the age bracket.

Sheetal Tewari, Holistic Health Coach, Yoga and meditation teacher, Sound Healer advises, “Do not overdo. The thumb rule is not overdoing anything just because you like it and it’s exciting to try new workouts. Don’t succumb to peer pressure. Choose what works for your body type not what everyone else is doing.” Do pay attention to your body’s signals and try new exercises but with complete precautions.

Dr. Ashish Jain, Orthopedic surgeon, P.D Hinduja Hospital & MRC, Mahim, Mumbai explains, “The aim now is to get into ‘anti-aging’ mode. Weight training must continue with maximum possible intensity to help maintain muscle mass and bone density. I suggest focusing more on leg workouts as they comprise the larger body segment and need to be strong for the coming years ahead. Squats, leg press, knee extensions, hamstring curls, and calf raises help in overall leg development. Some form of daily cardio is essential too and I suggest ‘low impact’ options like walks, swimming, cycling, and cross trainers.”

Consistency is the key. So, stay fabulous at 50 by staying fit.


Bindu Gopal Rao is a freelance writer and photographer from Bangalore who likes taking the offbeat path when traveling. Birding and environment are her favorites and she documents her work on www.bindugopalrao.com.

Should South Asians Give Up Dairy?

I was raised in India as a vegetarian and our family’s diet excluded meat. We did consume a lot of dairy products, mostly milk, yogurt and ghee, and eggs if they happened to be in store-bought cakes. When I entered my teens, my skin broke out into really bad cystic acne. My mother took me to all kinds of doctors, to no avail. Finally, a naturopath suggested to me that I should try avoiding milk products. My mother would not hear of it! Among Indians, it is a long-held belief that milk products are essential for good health. However, when I moved to the US and away from my family, I decided to try avoiding milk products.  Immediately, my skin started breaking out far less. So, even before I knew what the word “vegan” meant, I became one.   

As a graduate student in the nineties, completely avoiding dairy was hard since I did not always have control over the ingredients that went into my food. I was on antibiotics for several years to keep the flare-ups under control. This was problematic. Eventually, the disease would periodically become resistant to some antibiotics and I would have to be switched to another.

Even after all the medical interventions, I found that my skin continued to react to dairy. When my life became more settled, I finally had the time and the resources to control what I ate and take care of my skin without medications. Today, I have been vegan for almost 26 years. I have remained vegan and healthy through many life events – two successful pregnancies (my gynecologists were not concerned in the least). 

Today, I look back on my cystic acne problem as a blessing in disguise.  Without this issue, I never would have found out about the health benefits of a dairy-free diet.  Over time, as the plant-based movement became more prominent, I also learned more about how cows are treated in dairy farms. Prior to this, I had the notion that cows lived idyllic lives grazing on green pastures suckling their young. 

What I’ve learned since then has horrified me. Dairy cows are continually subjected to forced insemination to stay pregnant and lactating. They live in cramped, often sordid, living quarters, and their constantly-used udders often become infected and bloody. Most distressing, they suffer the cruelty of losing their young ones who are snatched away almost immediately after giving birth. Many calves are slaughtered as babies since they are considered “waste products” of the dairy industry. I was stunned to discover the eventual fate of the mother cows; once their milk production declines, they are also sent to slaughter. A cow’s natural lifespan is 18-20 years; but after repeated impregnations and constant milking, a dairy cow is considered “spent” – the industry term for a useless cow – by the age of 3-5 years old. 

I also learned that cows produce an enormous amount of greenhouse gases, which contribute strongly to climate change. According to an article published by the BBC, in 2015, the dairy industry’s emissions were equivalent to more than 1.7 billion tonnes of CO2!  This makes up around 3.4% of the total of all human-made greenhouse gases. This means that dairy’s contribution to global warming is comparable to that of all aviation and shipping combined (which are 1.9% and 1.7% respectively)!  Also, in order to grow food for livestock, prairies, wetlands and forests are being cleared. This makes livestock raising the number one cause of deforestation, which is also a leading contributor to climate change.

So, here is my message to my fellow South Asians.

Some of you feel that dairy is an essential food for health, or maybe you possibly worry about being deficient in key nutrients such as calcium if you avoid dairy. 

What I would like you to know is that consuming dairy is absolutely unnecessary for human health.    

In fact, recent studies have linked dairy consumption with a number of major health problems, including heart disease, breast cancer, obesity, diabetes, and other illnesses. It is possible to get all the calcium, protein, and other essential nutrients you need while eating a healthy, balanced, and cruelty-free plant-based diet. These days, delicious non-dairy milk such as oat, hazelnut, cashew, soy, almond, and hemp, as well as non-dairy cheeses and yogurt, can be purchased from most grocery stores.  All you need to do is to try some of these non-dairy products, find the ones you like, and stick with them for about a month.  After this, your taste buds begin to adapt and you eventually lose the desire for dairy products. There are also tutorials on YouTube on how to make your own plant-based milk and yogurts at home. I urge everyone to entertain the thought of going vegan! And I know you can make it work for you. Do it for yourself, for the cows, and for our Mother Earth.   


Shailaja Venkatsubramanyan has taught information systems at San Jose State. She volunteers with the Plant-Based Advocates of Los Gatos