Losing weight, staying in shape, and eating right can be good for your Health. Dr. Pooja Triwedi eases your task and finds out what's right for you at your age.
Age 20s: Kick-start fitness
exercise with greater power and stamina.
Age 30s: Get on the track
Perfect for those who find it impossible to schedule a fixed time for exercise. Running outdoors can be done anywhere and anytime. One of the most effective ways to lose inches and keep them off, running is fantastic for both body and mind. Just a half-hour of running can burn up to 500 calories and can turn your body into a lean, gorgeous, toned machine with great stamina and core strength(think the svelte shape of Deepika Padukone). Start with a short distance(maybe three kilometers)which you can cover with a combination of jogging and speed walking, then gradually build up the distance covered.
Diet tip: Your metabolic rate begins to slow down at this point, so get smart about what you eat. Try the Mediterranean diet that includes lots of grilled chicken and fish drizzled with olive oil, delicious salads doused with lemon juice, and wholesome soups. This is the ideal'diet'food that fills you up, tastes great, and gives you the energy to burn those extra calories. Watch your sugar cravings, which can tend to spike during hunger attacks. Have at least one portion of fruit(strawberries, grapes, pears)every day to minimise this temptation. Save and savour the slice of your favourite chocolate cake for those days that you really deserve a treat!
Age 40s: Dance away your blues
This is just the age to reinvent yourself, so try something new and acquire new skills. One way is to put on your dancing shoes. Fitness consultant and ballroom dance teacher Radha Gujar from Pune explains that social dancing is one of the most"non-stressful forms of exercise"and is also proven to be an effective way to reduce stress and increase energy levels. Dancing also increases body strength and improves muscle tone and coordination. Radha says that dancing allows you to"rediscover yourself and reconnect with people", which generally makes you feel more alive and good about yourself.
Diet tip: At this age, the body becomes slightly resistant to weightloss. But discipline and smart diet choices should help you through. Minimise eating out and switch to simple, homemade foods which are light and easy to digest. Have a bowl of fresh salad or soup with every meal to fill yourself with the right kind of food. In fact, the days you are going out for dinner or lunch, have some salad or soup at home before you leave, to prevent bingeing on food that you should avoid. Eat plenty of fresh fruits and vegetables and include proteins(chicken or soya/tofu if you are vegetarian)and good carbs(whole-wheat pasta, brown rice, multigrain bread)in your diet. Ensure that you are getting regular servings of yoghurt(it contains healthy bacteria that promote digestion and fight diseases)in your diet. Pay attention to your calcium intake. Consult a doctor for supplements.
Age 50+: Return to your roots
While yoga is a great way for women across all age groups to stay in shape, it's especially good for maintaining health and fitness after the age of 50s. Practiced regularly, it's gentle, yet challenging. It improves circulation, which results in glowing, youthful skin, and the metabolic rate, which naturally slows down in the 30s. Face Yoga, the new buzzword in ladies. Uses yogic facial exercises that work to firm the skin on the neck and around the eyes and cheeks-the perfect solution for those seeking a natural face lift. It is said that the age a woman starts her yoga practice is the age she appears to remain for the rest of her years. If that's not reason enough to start, then what is?
Diet tip: Keep meals small, but make sure that you eat every three hours so there is no dip in energy levels. Ensure that you get breakfast, a mid-morning snack, lunch, an early-evening snack, and dinner every single day. Looking for some tasty but healthy snacks? A handful of mixed nuts-almonds, pistachios, walnuts, and hazelnuts-are a great option. Another good midmorning mini-meal which fills you up without upsetting your weighing scales is a bowl of cold, sliced apples-a great source of fibre which aids digestion.