People in this age group mainly go for brisk walks in the morning or evening, which helps them stay fit and overcome problems like back and joint aches. Following a proper diet is also very necessary. Justice Shashank Kumar Singh and Asha Singh still enjoy romantic walks together. “I don't skip my breakfast and exercise. I also take care of my husband's diet,” Asha said.

People in this age group mainly go for brisk walks in the morning or evening, which helps them stay fit and overcome problems like back and joint aches. Following a proper diet is also very necessary. Justice Shashank Kumar Singh and Asha Singh still enjoy romantic walks together. “I don't skip my breakfast and exercise. I also take care of my husband's diet,” Asha said.

Diet

The day starts at 5.30am with a glass of fenugreek (methi) water to keep blood pressure constant, green tea with almonds and biscuits.

Breakfast (10am): A glass of milk with wheat cereals and muesli with nuts.

Lunch (1pm): Fulkas, green vegetables and a bowl of curd.

Snacks (4.30pm): Green tea with Thin Arrowroot biscuits.

Dinner (9pm): Roti, two vegetable curries and dal. Chicken or fish once a week with salad is a must.

Exercise

Brisk walk and yoga for 45 minutes (alternate days).

Sunny says

People above 60 should take proper care of their health during winters. Joint aches and other problems occur during winters. Brisk walk and yoga are important. If the temperature dips, they should walk in their courtyard or on the roof for an hour to maintain the metabolism of the body. Regular exercise prevents loss of bone mass and improves balance and reduces the risk of falling ill.

Workout regime: The elderly can go bicycling and walk on the treadmill for 45-60 minutes (depending on the Body Mass Index and stamina)

Rupali says

Senior citizens should always try to eat nutritious stuff and avoid junk food. It's high time to say no to oily and spicy food. Two to three meals of seasonal fruits will work as antioxidants and prevent constipation. Egg whites are a good source of protein and help repair worn out cells and tissues. Vegetarians can have paneer made from low-fat milk. Vegetables soups without cream and thickening agents are a healthy meal. It is important to drink more than 10 glasses of water. Potassium-rich foods like cumin seeds, fenugreek seeds and coconut water are good for muscular flexibility and prevent water retention. Cereals with high protein and calcium are must for old women. Curd, oats, and dal provide protein.

 

 

People in the 40s go to a gym and opt for a balanced diet. Ashok Choudhary, state president of Bihar Pradesh Congress Committee and his wife Neeta Keskar Choudhary are particular about their eating habits. When asked about the of her well-maintained body, Neeta credited it to the apples

Diet

The day starts at 7am with an apple and fruit salad

Breakfast: Milk, oats and egg for Ashok.

Lunch: Rice, roti, dal and green vegetables. Vegetables are cooked in filtered mustard oil with less spice.

Snacks: Green tea or coffee with chena.

Dinner: Roti, two vegetable curries, a glass of milk. Paneer, chicken, egg or fish thrice a week.

Exercise

An hour of workout in a gym including bicycling, running, aerobics and physical exercise.

Sunny says

Due to various hormonal changes in the body at this age group (40s), people suffer from low energy and stamina. Most of the people in this age group come to our gym to increase their stamina. The session starts with a warm up.

Workout regime:

For women

Warm up for 15 minutes, treadmill for 30 minutes, bycling for 20 minutes.

For men

Warm up, stamina build-up, upper body workout, lower body workout, weight lifting of maximum 15kg for 16 times (1 hr 30mins for male)

Rupali says

The people in the 40s should have a balanced diet. They should have milk and at least two eggs every day. Since joint pain and cramps happen in winters, the protein and calcium intake should be more. Almonds help in checking the blood pressure level. Steamed chicken breast helps in effective weight-management and muscle building.
The daily-recommended intake of calcium is about 1,000mg for men and 1,200mg for women. Green vegetables, nuts and seeds in addition to whole milk are an effective way to achieve the calcium content.

 

Youths are usually regular to gym as they are the ones who really care about staying and looking fit. Management student Abhigya Srivastava believes that performance of a person enhances when he is physically fit. “To stay fit and in shape, I avoid street food and fast food. I only have homemade food. I am quite particular about my breakfast and dinner and my workout routine.”

Diet

Breakfast: Juice, chicken sandwich and coffee.

Lunch: Roti, dal and at least one green vegetable, preferably spinach.

Snack: Sandwich with coffee

Dinner: Roti, paneer/fish, salad and curd.

Exercise

I focus on bicep, chest and legs. My workout starts with warm up for 20 minutes, followed by cycling, treadmill, weightlifting and stretching.

Sunny says

People in this age group (20s) should always be conscious about his or her body weight. The stamina built in this age group lasts till the 50s. They should concentrate on regular exercise and balanced diet.

In gym: Warm up for 20 minutes. Advance weight lifting with minimum 25kg with maximum 40 repetitions. Upper body part workout and lower body part workout for 45 minutes.

Rupali says

Bones and muscles are in the growing phase in mid-20s. The intake of calcium and protein should be high. Milk, eggs, oats, cereals, dal and a food supplement are must. While vegetarians should have green vegetables including spinach and paneer, non-vegetarians can have boiled chicken breast, fish and egg.

Text: Shambhavi Singh
Pictures: Jai Prakash