LIVING HEALTHY BEYOND 60 YEARS ( THE RETIRED )

 LIVING HEALTHY BEYOND 60 YEARS (THE RETIRED)

1. Improve Hand grip

2. Walk fast

    3.Balance on foot 

4. Sit on floor using no hands

5. Deep sleep

6. Have a purpose in life

7. Hate less

Life Beyond Retirement - 7 things to do!

1. Improve your hands grip : indirect way of measuring your overall muscle strength is with the hand grip. Like opening a cupboard, the lid of a bottle or dragging a chair - all of which need strength of upper limb muscles. 

2. Walk Fast: One must walk within limits of tolerance. Once you achieve this regularly, try to walk a bit faster than usual. About 100 -130 steps a minute is good.  Even stationary walking in the same place is good enough. Intermittent walking throughout the day is adequate, as body calculates all the total steps per day. Great for cardio vascular, pulmonary and locomotion systems.

3.Balance on one foot: Propioception is the feed back from the joints to the brain about position sense ; brain responds to body to keep it upright. So try to stand on each leg while lifiting the other. Later by moving the bent ( (& raised) leg forwards and backwards. Tai-chi which improves postural and locomotional  activities gracefully.

4. Sitting on the floor without using the hands ( and getting up too)... is probably the most difficult task of all.  Once learnt slowly, it definitely keeps the muscles, joints and propooception strong and healthy. It is known to prolong life.

5. Deep Sleep: it is good for memory, immune system and physical repair. 7-8 hours is good.Deep sleep is < 15% (30- 60 min) at this stage of  age in the seventies.In case it is difficult to achieve sleep, keep schedule ( same time daily, even weekends), physical activity like walking in the evening, & avoid aiffee/alcohol late in the night. If you still have problems, check for sleep apnoea/ prostate issues.

6. Have a purpose in life : Ikagai. For a 70 year old, Ikagai may be

Looking after grandkids

Looking after plants every morning 

Walking 2 km daily and chatting with friends, neighbours

Volunteering for social activity - rotary, church, book club, music are some examples.

7. Hate less: As time is limited, it is best to avoid controversial folks. Make amends wherever possible. Make a will, if not done already. Avoid making harsh comments. Do not rush to speak or act, when irritated. Accept Que Sera Sera.