Personalised Fitness and Nutrition: Tailoring Health Plans for Every Senior

When it comes to health and fitness, the same type of exercise and nutrition will not work out for everyone. Even starting among the age group of 55-plus, each senior citizen is a different individual in terms of their body type and dietary habits. Customised fitness and nutrition plans are the key aspects, whether it’s regular exercise or specially curated diets. And, when we are talking about super senior citizens, a well-planned programme can help in tackling mobility problems, reduce feelings of isolation, anxiety and balance stress levels, plus minimise the risk of age-related diseases and prevent conditions such as dementia, Alzheimer’s disease or Parkinson’s disease, so they can lead a cheerful, active and dignified life.

The Importance of Personalised Fitness and Nutrition for Senior Citizens

Customised nutrition and fitness plans play a crucial role for the elderly, as the ageing body and mind require more care and attention. A personalised health and nutrition programme considers the unique requirements, health challenges, and strengths of each senior citizen. This approach is instrumental in preventing age-related diseases and improving the confidence and independence of the elderly. In senior living apartments, many residents benefit from a fitness and nutritional program that’s designed for their lifestyle, dietary preferences, and health history.

Diverse Health Needs of Senior Citizens

Here are some of the health changes that can occur anytime and anywhere.  Between the ages of 55 and 90, the body goes through many changes:

• Muscles and bones grow weaker, raising fall risks.
• Metabolism slows down, making it easier to gain weight or lose muscle.
• Memory and focus might decline.
• Appetite and digestion can change, affecting nutrient absorption.

If we can review the super seniors, those are senior citizens over the age of 80. They often face issues like limited mobility, memory loss, and other age-related health conditions. As a result, a customised fitness and nutrition plan becomes especially important for the overall physical and mental health of super seniors.

Benefits of Personalising Health Plans

The need for a selective health and fitness plan offered:

• Quicker recovery from sickness 
• Reduced risk of stress, anxiety and age-related diseases such as dementia, Alzheimer’s, Parkinson’s disease and more
• Improves energy levels and helps to cure insomnia
• Enhanced sense of purpose and happiness

Personalised Exercise Strategies: Freehand Movements and Adaptive Workouts

Exercise is not about joining the gymnasium; it can be done by starting with a few freehand movements and stretching, which is one of the best ways to maintain a healthy fitness habit, improve body flexibility and boost fitness level. 

Benefits of Freehand Exercise for Seniors

Freehand exercises are weightless movements performed without any supportive aid of machines. They allow seniors to take things slowly and gradually build strength and balance. Some of the benefits are:

• prevents sudden falls and improves muscle strength
• Improves heart health and helps maintain blood flow levels
• Reduce the early risk of dementia and Parkinson’s disease

The right routine is very simple: just follow regularity with a balanced combination of freehand exercises, which helps to keep body and mind aligned. A few ways are mentioned below for your reference: 

• Start the morning with gentle stretching and light movements
• Daily walks, climbing stairs or chair-based movements
• Wall exercise and light ball balance exercises

It is very simple and can be a practice with daily chores, from tying shoelaces to picking up things from the floor. Try to avoid lifts and take stairs as per your comfort.

Tailored Nutrition Plans for Elderly Well-being 

Nutrition is more than just a meal plan. It’s about ensuring that the right nutrients in the right quantities are available at the right time of the day.

Personalised Meal Plans that are followed by Indian Old Age Homes for Healthy Nutrients

A selective and well-planned food item provides higher nutritional value. Indian diets often involve a heavy reliance on dal, rice and sabzi but require creative interventions to compensate for nutritional deficits common among the elderly.

 A few ideas are mentioned below, recommended by Jagriti Dham, a senior living facility in Kolkata, which you might try as per your taste preference: 

• Oats, cereal, one-pot meals, smoothies with fresh fruits and nuts, and seeds are ideal to start the day with a bowl full of goodness. It will improve heart health and digestion.
• Berry smoothies, juices and leafy green salads can be ideal for brain health and bone strength
• Fresh fruits, berries and citrus fruits, sprouts, especially those that are a high source of vitamin C, are full of antioxidants, vitamins, and hydration
• Hydration is an important yet often overlooked aspect. Dehydration can lead to several chronic health issues, which can reduce your energy level. Try to take sips of water throughout the day for yourself. Supplements may be recommended by a nutritionist to fill the dietary gaps, but only after discussing with the senior caregiver.

Small and frequent meals ensure that energy levels are well balanced. They require higher protein for healthy muscles, a higher intake of calcium and vitamin D, vitamin C and vitamin B for bone health, a healthy nervous system, and antioxidants to fight free radicals. Customised meals help manage health issues like diabetes, heart problems and allergies and add an element of comfort and joy to their daily lives. 

Why Jagriti Dham Is Setting the Gold Standard for Old Age Homes in Kolkata

In the bustling city of Kolkata, Jagriti Dham emerges as a beacon of personalised care in the realm of old age homes. At Jagriti Dham, every resident collaborates with the care team to tailor meals that align with their health requirements, cultural background, and personal taste preferences. Fitness programmes are dynamic, evolving with individual needs, from group yoga sessions to private strolls in serene garden paths.

The compassionate environment at Jagriti Dham transcends basic needs. It encompasses mental well-being activities, daily check-ins, and a familial atmosphere where every resident is cherished. Residents at Jagriti Dham recount feeling “seen and heard” from their very first day. Community-building activities, from musical evenings to birthday celebrations, infuse daily life with joy and laughter. Families of residents express how involved and reassured they feel, knowing their loved one is in caring and expert hands. Striking a delicate balance between independence, safety, and a homely touch, Jagriti Dham is crafting a brighter future for the elderly in Kolkata.

Conclusion

Fitness and nutrition for senior citizens or super seniors are the keys to achieving a healthy body with the confidence to be more independent and lead to more joyful lives. Tailor-made super senior citizen fitness programmes can be followed in senior citizens‘ apartments or senior communities, living with their caregivers and health specialists. To give your loved one the best start, keep their personalised health and nutrition plan very simple and personalised, tailored to their specific health problems, which can fulfil their dietary needs.