Nana Patekar shares his fitness mantra at 75: ‘I still like posing in front of the mirror’

He also shared some fitness advice. “In the gym, you can do bench presses, bicep curls, or squats. But if you don’t have access to a gym, all you need to do is baithak and Surya Namaskar,” Patekar said in a conversation shared by TheObliques on Instagram.

Taking a cue, let’s understand the intricacies of working out daily, especially as one ages.

Dr Sudhir Kumar, consultant neurologist, Apollo Hospitals Hyderabad, agreed and shared that people over 70 should do regular exercises, including aerobic, strength, and flexibility exercises. “Among aerobic exercises, they should aim to do 150 minutes of moderate activity or 75 minutes of vigorous activity in a week, which is a World Health Organization advisory,” said Dr Kumar.

This can be spread out over 5 to 6 days, which means they can go for 30 minutes of walks daily. “Another good aerobic exercise category is cycling. It can be done if they are used to it or swimming, but generally, they should avoid long-distance running at this age,” noted Dr Kumar.

The second category is strength training, which is very useful. “They can aim for bodyweight exercises like push-ups or squats, and even with weights, they can use small amounts of weight, like 1 to 2 kg dumbbells, and do strength exercises,” said Dr Kumar.

The third category is the stretching and flexibility, which is very important because joints tend to get stiff at this age.

“They should focus on yoga and balance exercises like trying to stand on one leg. This can go a long way in preventing falls because they are common at this age,” said Dr Kumar.

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.

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