Sit and be fit!

Regular exercise is crucial for leading an active, healthy, independent and happy life. When we think about exercise, the first thing that comes to our mind is going for a walk or the standing routines. However, for many elderly this could be a challenge for various reasons like limited mobility, arthritic pain, loss of balance or a recent surgery. Because of this, most of  the seniors hesitate to exercise and even in those who start there is a  poor compliance. But what if you could be active while still sitting? Chair exercises are a boon for seniors. Chair exercises prove to be vital in giving our body the much needed benefits and at the same time preventing any further injuries.

Now the next question arise, can you get fit from your seat? Yes, indeed, chair based exercises prove to be a great blessing for seniors especially for those with limited mobility, balance issues and joint issues. For an older adult, in a dilemma between preventing the pain and the pain due to exercise, chair exercises are the best solution. Believe it or not, chair exercises are a great way to incorporate low impact movement into your daily routine without any fear of falling or injuring the joints. Just because it is seated does not mean that you won’t sweat! They allow older adults who otherwise would not be able to exercise consistently to improve their strength, cardiovascular fitness, and mobility—without the high risk of injury present during traditional exercise routines. Seated exercises are gentler on the joints and will reduce pain, not add to it.

Strength Training in Sitting

 Benefit of chair exercises:

Chair exercise encompasses far more than just movements. Chair exercises offer all the benefits of standing routine without any risk. It improves the joint range of movement and increases flexibility, strengthens and stabilizes muscles, reduces joint pain and stiffness, improves heart and lung health, boosts your mood and lowers stress levels. Improving the muscle strength and joint flexibility would indirectly contribute to improved balance as well. Thus an overall improvement in health and fitness can be observed.

Improvement in balance, gait speed, grip strength and several other physical measurements has been documented in individuals who engaged in chair based exercise. These findings further prove that it is particularly important for those who are currently inactive, and as such, chair-based exercise can be promoted as a safe and progressive mode of activity for those who may be frail or deconditioned.

How are chair based exercises better than the standing routines?

  • The major benefit of chair exercises is the reduced risk of falling.
  • Chair exercises are equally challenging to the upper body and abdominal muscles compared to standing routine.
  • Chair exercises minimizes load bearing on the joints and hence less pressure on the weak and painful joints.
  • It increases the confidence in those unable to perform free standing exercises.
Cardio-Pulmonary Training in Sitting

When to consider chair-based exercises?

Chair Based exercises are beneficial for those with

  • Poor balance, and a higher risk of falling during exercise
  • Joint pain that makes standing painful and difficult
  • Limited range of motion or poor mobility
  • Recovering from a surgery or an injury
  • Beginning a routine and need to start slow and work up to standing exercises

What type of exercises can be done in sitting?

It is very important to incorporate the three types- cardiovascular, flexibility and strengthening exercises in your routine.

  • Cardiovascular- Getting tired on walking for a distance? Panting while climbing a few stairs. This is a common experience by most of the elderly and the culprit is poor cardiovascular-pulmonary health. Chair aerobics can effectively increase your heart rate and endurance which makes your everyday routines easier.
  • Strengthening- Unable to carry your grocery bag home? Unable to walk for longer distance? The reason could be weakened muscles. You can exercise using dumbbells, Thera bands, weighted cuffs or even isometric exercises in sitting for upper extremity and lower extremity can help you. Core strengthening exercises play a major role in keeping the back pain under control and also improve balance. These exercises can be comfortably done in sitting.
  • Flexibility: Flexibility exercises help enhance your range of motion, prevent injury, and reduce pain and stiffness. These may include stretching exercises.
Flexibility Training in Sitting

How to start Chair Exercises?

Ready to get started with seated exercise? All you need is a chair, a positive attitude and a strong desire to stay healthy!

Pick out a good chair. It should be a sturdy chair with a straight back . Don’t use the rolling chairs. A wooden chair is a good option.

Keeping your body agile remains a cornerstone in healthy and graceful ageing. Now that we know, there is a way to exercise keeping the pains, imbalance and limited mobility at bay, there is no real excuse to offer to miss exercising. Regular physical exercise is the key to staying fit even during old age. Chair exercises allow seniors to easily perform workout routines, despite their weakened physical strength.


Masters in Physiotherapy,
Wellness Coach for Seniors

My Journey with Growing Young

Mrs.Savithri Natarajan,Mumbai

I’m Savithri Natarajan,a retired teacher, living in Mumbai. I have four grand children. I dislike being idle even for a minute. Since the cooking is done by my daughter’s in law, I don’t have much to do around the house. Reading is my passion. Stitching is a very engaging activity I involve myself in for at least three hours everyday. My grandchildren provide me with plenty of diversion each day.

            I’ve been active always. Since I worked as a commissioned NCC officer exercise has always been a part of my days. After four years of working as tutor in English in holy cross college Trichy, I got married and started life anew in Mumbai.

               I started working as a lecturer in a junior college in Mumbai.  Local train travel is a part of all working people In Mumbai, which means climbing 55 stairs ten times (changing trains) everyday and running (literally) to catch trains.  Apart from the house work, college work and taking care of my children, I committed myself to 20 to 30 minutes yoga and half an hour’s walk everyday.

Mrs.Savithri Natarajan,Mumbai

                  After I lost my husband I lost interest in everything. Stopped exercise, stopped taking medicines and even stopped reading.  When I was going through a ‘what is the use of’ mind set andI had lost interest in all activities. The Covid lockdown added to the depression. There seemed to be only darkness even at the end of the tunnel.

         My son and daughter-in-law (who is a close friend of Viji Balaji and Sunandha Sampath ) insisted that I should join their ‘Growing Young’ online fitness program for senior citizens. I had already attended their In-Person classes conducted for senior citizens at Purva Panorama Apartment, Bangalore. That was a totally different league. I was mentally on top of the world. The ladies in the group were all friends and the classes were an occasion to meet all my friends at the same place and the exercises were fun.

           So I was doubtful about online classes. How can one do exercise online? But my children wouldn’t let me sit back. So I joined the classes.

              Sunandha and Viji are wonderful, caring task masters. They know what they are doing. During the online session, they check what we do and call out the corrections. They ensure that we do the exercises in the correct way. Seemingly simple exercises! But before long, I noticed that I was getting more flexible.

                  I am a patient of rheumatoid arthritis. I used it as an excuse to avoid sitting on the floor, squatting and standing for a long time. After several sessions, I noticed that I could stand for longer periods, I could squat and do other things I thought I’ll never be able to do. There is a sense of well being and enthusiasm to exercise. And these classes inspired me to start my exercise routine again.

                 Thanks to these two enthusiastic youngsters I’m back on track. Daily exercise has become a part of my days. And online classes are fun. We focus on ourselves without any distractions. No looking at your neighbour to see how she is doing. The classes are a boon to me. I wish Sunandha and Viji more and more success in their efforts to make senior citizens young. Long live Growing Young Online Fitness  Program For Seniors!

Mrs.Savithri Natarajan<br>
Mrs.Savithri Natarajan

MA MPhil (Eng)
Retired Selection Grade Lecturer

Live better as you age!

Live better as you age!

Exercise is an important part of nearly everyone’s everyday health. This is true for older adults, too. Experts say seniors should aim to be as active as possible. If you are an older adult, exercise can help you live a longer, healthier life.

It is safe for most adults older than 65 years of age to exercise. Even patients who have chronic illnesses like heart disease, high blood pressure, diabetes, and arthritis can exercise safely. In fact, many of these conditions are improved with exercise. If you are not sure if exercise is safe for you or if you are currently inactive, ask your doctor.

Physical activity is defined as any bodily movement produced by skeletal muscles that result in energy expenditure. Physical activity encompasses exercise, sports, and physical activities performed as part of daily living, occupation, leisure, or active transportation. Exercise is a subcategory of physical activity that is planned, structured, and repetitive and that has as a final or intermediate objective for improvement or maintenance of physical fitness.

Physical activity is a protective factor for non-communicable diseases such as cardiovascular disease, stroke, diabetes, and some types of cancer  and physical activity is associated with improved mental health, delay in the onset of dementia, and improved quality of life and wellbeing.

You Can Stop the Clock

Despite all the anti-aging products pushed on us, it’s inevitable that we will get older. However, some of the things we lose as we age can actually be prevented by doing following exercises.

Aerobic and Endurance Exercises 

  • Walking
  • Jogging
  • Dancing
  • Swimming
  • Sports activities
  • climbing stairs/hills

Strength and Resistance Training

  • Lifting weights
  • Using a resistance band
  • Doing body-weight exercises

Stretching and Flexibility Exercises

  • stretching
  • yoga

Balance Retraining

  • Standing on one foot.
  • Walking heel-to-toe.
  • Balance retraining exercises

How often should I exercise?

According to WHO, Seniors aged 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) every week. That averages out to about 30 minutes on most days of the week. Or you should get 1 hour and 15 minutes of vigorous exercise (such as jogging) each week. You should also do strength training at least 2 days a week. You can work on balance and flexibility every day.

Over -exercising can lead to exhaustion and injury that can take longer to heal for older adults. So, seniors should take precautions to not over exercise which can result in negative outcomes.

Tips to do Exercise

  • Clothing – Wear loose, comfortable clothing and well-fitting, sturdy shoes. Your shoes should have good arch support, and an elevated and cushioned heel to absorb shock. Make sure the shoes are made for the type of physical activity you’ll be using them for. Shoes are specially designed for walking, running, tennis, or dancing, for example.
  • Pace yourself -If you are not already active, begin slowly. Start with exercises that you are already comfortable doing. Starting slowly makes it less likely that you will injure yourself. Starting slowly also helps prevent soreness.
  • Wait to exercise -Exercise is only good for you if you are feeling well. Wait to exercise until you feel better if you have a cold, the flu or another illness. If you miss exercise for more than 2 weeks, be sure to start slowly again
  • Stay Hydrated – Replenish your body’s fluids following a workout by drinking plenty of water.
  • Professional Guidance – Exercise classes in group settings that are supervised by trained professionals are ideal for those with specific limitations. Professionals can offer real-time modifications of each move, and they can develop and/or recommend entire regimens for specific improvements despite one’s unique challenges.
Viji Balaji<br>
Viji Balaji

Masters in Physiotherapy
Co founder,Growing Young
Seniors wellness coach

GET TO KNOW US! Growing Young- Online Fitness Program for Seniors


We all age; what matters most is how we age! Every one aspires to be independent for a lifetime, and to be so we believe that exercise is the best way. It’s an best anti-ageing medicine that can make us to grow young again.

About the Founders

The founders of Growing Young, Sunandha & Viji are both Post Graduate Physiotherapists and have 18+ years of experience each,treating Senior citizens for varied physical ailments.  We saw many seniors  with varying degree  of independence and activity. We understood the strong correlation between physical activity and independence.  However , what lacked was the right guidance to exercise, and thus, we embarked on a new journey- GROWING YOUNG- Fitness Program for Seniors. We strongly believe that “Active ageing is healthy ageing”. We wanted to create a stronger senior community and the magic is regular, systematic exercise program. What started in a small way in 2016, has taken giant strides  over the years with our relentless passion driving us in every possible way. We take pride in saying that we touched upon more than 1000+ seniors and addressed more than 25+ forums.

Viji Balaji & Sunandha Sampathkumar (Co-Founders)

Why do we need a fitness program for seniors?

It is now obvious to a myriad of people that we can stay healthy, improve our lifestyle and live longer if we exercise regularly. However, research says that only ¼ of the geriatric population, meet the exercise recommendations of the WHO . It is at this stage of life, more important than ever to exercise and stay active. People fail to understand, that it is never too late to start exercising even if you have never exercised in your life. By exercising in the right way, our elderly population can combat most of the health problems that is because of ageing. All they need is a little motivation and guidance to exercise and that is what we at Growing Young give them.

Growing Young-Fitness Program:

  • It is comprehensive and  provides holistic wellness to our clients. The program is customized  based on  the current ailments of our clients  and addressing the same effectively.
  • We take an individual assessment to understand their current functional and physical fitness levels before we enroll them in our program. This enables us to provide the right suggestions and guidance to our clients.
  • Each of  our  sessions will be  monitored to ensure that the exercises are done in the right way.
  • All our sessions are different from each other, breaking the monotony and kindling the interest to consistently exercise.
  • The Program includes all kinds of exercises meeting the needs of different regions of the body- bones, joints, muscles, brain, heart, lungs and even the mind.
  • We also send Home Exercise Program videos to our clients to ensure that a routine is followed and exercise becomes a part of their schedule.

Meet our happy clients:

 Ageing is inevitable but physical frailty is not and we have witnessed this in our clients who have been consistently exercising with us.

 All our clients enjoy this journey towards a healthy life with us and have benefitted the most.

How to join Growing Young ?

Attend our free trial class and if you are interested to enroll, you will be evaluated by qualified medical professional who will also guide you further.

Reach us at +91 97399 32220/+91 97312 59988 to BOOK YOUR FREE TRIAL CLASS

More details about Growing Young:

 Visit our website:     

 Facebook Page:


Call @ +91 97312 59988/+91 97399 32220

You are never too old to set another goal or to dream a new dream. Consider 60 years as a milestone to give wings to your passion,  unleash your creativity and pursue your fitness goals. The world is there waiting for you to conquer! Let’s make the best use of the golden years and give the best!

Viji Balaji & Sunandha
Viji Balaji & Sunandha

Masters of Physiotherapy, Wellness Coach for Seniors

Myth buster; Elderly and exercise!

There are many old beliefs that could prevent older adults from taking advantage of the many benefits of remaining physically active. We are going to bust few myths surrounding exercise and the elderly in this article.


The loss of muscle mass (sarcopenia) with age in humans is well documented. A primary factor in sarcopenia is disuse of skeletal muscle, resulting in atrophy. The consequences of sarcopenia can be extensive if you are inactive at this age.  Experts assure us that seniors who have led a sedentary lifestyle can benefit from beginning a regular program of fitness activities, even if they start at age 65, 70, 80 or older.


Studies show that exercising helps with arthritis pain. Doing daily flexibility exercises helps maintain essential range of motion. Stretching exercises for arthritis can be safely performed every day, but strengthening exercises should be limited to 3 days a week, include knee-strengthening exercises. Exercise increases our muscle mass, which reduces pain and improves function.


The health benefits associated with exercise include favorable changes in lipid profile, blood pressure, and body composition. Aerobic training reduces resting blood pressure in hypertensive young persons; this effect has been noticed in older hypertensive adults as well.


Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics, chair yoga. This will help increase range of motion, improve muscle tone and flexibility and promote cardiovascular health.


Mentally stimulating activities such as reading, crafts and puzzles  all build connections in the brain that protect our thinking and memory. Yet experts say that exercising our bodies is most likely the top factor in maintaining brain health. “Good for the heart = good for the brain” is a motto to remember.


Walking is a great way to exercise. But it’s only, we might say, the first step. A complete exercise program for seniors should include aerobic activities, muscle strengthening activities, such as lifting weights or using a resistance band; flexibility exercises such as stretches or yoga; and exercises that improve our sense of balance.


Exercising at home is fine, but working out with others can be much more motivating.  You will find exercise classes for seniors of every fitness level — including those who have never exercised before. There are modified exercise classes for older people.

Viji Balaji
Viji Balaji

Masters in Physiotherapy,Msc Psychology
C0-Founder,Growing Young
Senior wellness coach

Exercise is THE IMMUNE BOOSTER that the world needs now!

syringe and pills on blue background
Photo by Anna Shvets on

The vaccines are finally here! But the big question is, how well prepared are our elderly to receive the vaccine?

Since the escalation of the COVID-19, over a billion people across the world have faced restrictions due to varying degree of confinement. This confinement has forced our seniors devoid of physical activity and increase in sedentary behaviour. Social Isolation has had a major impact on the mental health, incidence and progression of non-communicable diseases and lower immunity.

And since our elderly are already associated with a decline in normal functioning of the immune system described as ‘immunosenescence’, the effects are double-folded for this age group. This  can contribute to poorer vaccine response and increased incidence of infection  seen in older people.

According to researchers at the University of Bath, stay at home should not mean that people should stop exercising. Keeping up with regular, daily exercise will impact and play a vital role in helping maintain a healthy immune system, which will in turn work effectively following vaccination.

Having an active immune system to counter infections and to respond actively to vaccination is the need of the hour during this pandemic. And in general, it is widely accepted that exercise plays a key role in building immunity. It is proven that bouts of exercise enhance immune surveillance. The haemodynamic changes produced due to exercise facilitate the activation of immune response. While the immune system responds to single bout in a transitory way, it is likely that these effects accumulate over time and produce immunological adaptations. Regular exercise can enhance vaccination response increase T-cells and boost the function of the natural killer cells in the immune system. Also, our skeletal muscles are an important immune regulator which is activated by regular exercise specifically, strengthening exercise.

Regular moderate intensity aerobic exercise, such as walking, running or cycling is recommended, with the aim of achieving 150-300 minutes per week. Resistance exercise atleast twice a week, has clear benefits for maintaining muscles, which also helps movement. Given the current scenario, it is also important to maintain good personal hygiene while exercising.

In addition to getting MODERATE EXERCISE there are plenty of things you can do to boost your immunity and reduce your odds of getting sick and also be better prepared to receive the vaccine:

  • Get plenty of rest.
  • Eat healthy and balanced diet.
  • Stay hydrated
  • Get good sleep
  • Wear a mask
  • Practice good hand hygiene.
  • Maintain a safe physical distance between yourself and other people

So what are you waiting for?  Move more, be active, stay fit, boost your immunity and wait for the vaccine to free us from the clutches of the pandemic!

Yes! Don’t stop exercising….It is more important NOW THAN EVER to stay active!  Your immune system will thank you!

Sunandha Sampathkumar
Sunandha Sampathkumar

Co-Founder,Growing Young
Senior Wellness Coach

Effects of Strength training in older adults

Effects of  Strength training in older adults

Strength training is important for everyone ,regardless of age. Ageing, even in the absence of chronic disease, is associated with a variety of biological changes that can contribute to decrease in skeletal muscle mass, strength, and function. Ageing manifests differently between individuals throughout the lifespan.

Age-related changes in skeletal muscle mass, strength, and function may be due to disuse, impaired protein synthesis, and chronic inflammation. The old saying is true when it comes to muscle: “Use it or lose it.”  In regard to muscle disuse, individuals who are physically inactive have been found to have double the risk of future mobility limitation compared with those who meet the general recommendations for physical activity.

Muscle disuse is a preventable and reversible factor. Muscle “use” in the form of resistance exercise training has been consistently shown as a feasible and effective means of counteracting muscle weakness and physical frailty, improving physical performance, increasing muscle fiber area and improving muscle quality.  In addition, resistance training may improve balance, preserve bone density, independence, and vitality, reduce risk of numerous chronic diseases such as heart disease, arthritis, type 2 diabetes, and osteoporosis, while also improving psychological and cognitive benefits.

These exercises are safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—such as arthritis or heart disease—often benefit the most from Strength training exercise.

Studies have shown that people who exercise regularly sleep better; they sleep more deeply and longer and awaken less often. Strength training exercises can  also reduce depression and boost self-confidence and self-esteem, and improve your sense of well-being.

Research has consistently shown the fitness and health benefits of strength training for older adults. You don’t have to decline with age! You can control these declines or even reverse them with strength training—it will have a great impact on the quality of your life as you grow older.

Viji Balaji <sub>Masters in physiotherapy,Msc psychology</sub>
Viji Balaji Masters in physiotherapy,Msc psychology

Founder,Growing Young
Seniors Wellness coach

How important is bone health in women?

Aging is a natural process that involves physical,psychological and social changes that no one can escape. In women, there is an accelerated loss of muscle mass and bone mass at an earlier age than men

Around the age of 50 years, every woman faces the effects of decline in a hormone called estrogen which so far has protected her from the risk of heart disease and bone loss etc. With the reduction of estrogen levels in circulation after menopause,women become vulnerable to various diseases like heart disease, bone loss, mood disturbances and weight gain.

Osteoporosis is a condition where there is a loss of bone mineral density which can result in bone pain and fractures even with minor trauma.Studies have shown that exercise help in maintaining bone mineral density.

As per the worldwide literature, the level of bone loss increases with age with a loss ranging from 1.1 to1.5% per year especially, with a loss of 0.6%, 1.1%, and 2.1% per year for the 60-69, 70-79, and> 80 age groups. More precisely, the loss is 1.5% per year for the back bone (spine) and 1.1% – 1.4% for the thigh bone (femoral neck) in the first 4-5 years. Especially, during post-menopausal period, bone loss occurs due to decline in estrogen hormone.

Physical inactivity not only places women’s health at risk during menopause, but also increases menopausal problems. Psychological stress, oxidative stress, abdominal obesity, deranged cholesterol levels and sedentary lifestyle are risk factors for the metabolic syndrome in post-menopausal women.

Abundant evidence links habitual physical exercise to a better status on numerous health indicators and better quality of life and to the prevention and treatment of the ailments that typically occur from mid-life onward. Both aerobic and strengthening exercises can partially or totally counteract these changes by normalizing alterations of the lipid profile; by increasing anti-inflammatory responses, antioxidant enzyme expression, and insulin sensitivity; and by reducing adipose tissue.

Walking as a singular exercise therapy has no significant effects on Bone density at the lumbar spine or for the whole body in perimenopausal and postmenopausal women.

Multiple studies have consistently emphasized that

(i) Strength training determines an increase in specific site bone density, in particular the thigh bone (at the neck of the femur) and the back- bone (lumbar spine), which is maintained in the short to medium term. At least 3 sessions a week for a year are recommended.

(ii) Progressive resistance training for the lower limbs is the most effective type of exercise intervention on bone mineral density (BMD) for the neck of thigh bone (femur).

We can infer that physical exercise is something more than a lifestyle: it is indeed a form of therapy itself. Let’s live our life “bone” healthy.

Dr. Sakthi Sankari
Dr. Sakthi Sankari

MBBBS, MD (Pathology)
Assistant Professor, Dept of Pathology,PSG IMS&R

Age is Just a Number

Physical activity is important no matter how old you are. Whether you are ten years old or seventy years old, you can reap the benefits of exercising. One way I choose to exercise is by playing tennis. Almost 60 million men and women play this sport. It is one of the most popular sports in the world. I started playing tennis when I was eleven years old and now I am a collegiate athlete and a part time coach. 

As a part time coach, I see people of various ages playing the sport of tennis. One of the things that surprised me the most was watching how dedicated some of the senior citizens were. Everyday at 9 am sharp, a group of ladies would come out and play tennis competitively. They would play a full match, and scrimmage against each other. They only called this a “team practice”. Over the weekends, in season, these same ladies play matches against people from other clubs. They do these matches for months during their season and then go play people from other states. Their determination and competitive spirit is truly astonishing. They compete as well as an athlete in college would. They are also incredibly fit and mobile. 

I play in a class every Thursday night, with people of various ages and skill levels. The age range in that class went from 20 to 55. However, one day I met Mike, a 75 year old who joined the class. He was just as competitive and energetic as everyone else in the class. He could match and compete head to head with the youngest person in that class. When I asked him about his mindset, he said all he wanted to do was to be fit and do some form of physical activity. It’s such a simple goal, however, he is still having fun while being competitive. It is the will to get out of the house and do something that makes them so great. They are committed to it and they love it and that’s what makes it fun for everyone. 

In short, no matter how old you are, physical activity is important and essential to life because it has numerous benefits. Tennis is one of the ways I see people of all ages come together and compete hard. However, you can get creative and do workouts online with friends, or follow fitness influencers. In this day and age there are so many different ways to get up and get active! 

Shreyaa Mukund
Shreyaa Mukund

Case Western Reserve University – Class of 2022 
B.A. in Psychology and French, College of Arts and Sciences 
NCAA Division 3 Collegiate Athlete 

Is there a secret potion to grow young? -Living life beyond years

“You should run your life not by calendar but how you feel, and what are your interests, dreams and ambitions.” -John Glenn, the oldest person to board US space shuttle at the age of 77!

While 60 maybe an official age for retirement, more and more senior citizens consider it as a milestone to live life  the fullest , overhaul their fitness routine, give wings to their passion, unleash their creativity and sometimes even start a new career. Gone are those days when seniors are often related to creaky joints, sleepless nights, a wardrobe full of medicines. There seems to be a radical shift in the thought process of seniors and their care givers and more and more importance is given to independent living.

More people than before recognize the importance and possibility of retaining vitality through the lifespan. Today’s baby boomers is less inclined than past generation to accept limitation imposed by ageist stereotypes. In today’s scenario, we see many seniors living alone which has changed the expectation regarding functional independence. While there is a radical shift in the thought process, it still remains insufficient.

According to the United Nations Population Fund &HelpAge India, the population of senior citizens would increase to 173 million by 2026, which is about 20% of our population. The health span of this sizable population is a raising concern.

While aging process is largely determined by genetic factors many studies are right now proving that it  is heavily influenced by lifestyle factors like diet and exercise. While the fact that active living enhances the quality of life, it is sad to note that only 1/3 to ¼ of the geriatric population actually exercise to meet the criteria. Majority of people 65+ do not engage in physical activity at a level necessary to receive health benefit.

But the best part is it is never too late. Studies have proved that many non-athletes are also ageing with amazing vitality and demonstrate that simply staying fully engaged in life offers the opportunity for vitality, meaning and purpose.

Life is not just about reaching milestones , it is about living the moment. Given our responsibilities, we tend to oversee the happiness in each moment. But now is the time for you to sit back, cherish every moment that comes in your way and live life to the fullest. And to do this, all you have to do is stay active and exercise a little bit regularly.

Yes, active ageing is the secret potion to grow young!

Sunandha Sampathkumar
Sunandha Sampathkumar

Founder, Growing Young
Seniors Wellness Coach