Elderly people who do not lead active lives often complain of joint pains and other limb-related problems. Movement is the essence of life. With decreased movements, even vital functions slow down and muscles which are not used become smaller and weaker. Much of the physical frailty attributed to aging is actually the result of muscular disuse. Regular exercise not only makes you look and feel healthier, but also rids you of mental strain and stress by releasing anti-depressant endorphines in your brain.

Studies indicate that a mere 3-mile walk at whatever pace can raise your HDL cholesterol level by 6 per cent which translates to an 18 per cent decrease in heart disease risk. I recommend gentle low-impact step aerobic exercise for the elderly because at 60 we take in half as much air as at 30. To get sufficient oxygen into your blood and brain, you need to exercise. Our oxygen intake is related to our pulse rate which goes up with exercise.

Elderly people should not believe they are past the age of exercising. They should refrain only if they have fever, feel dizzy, or break into a cold sweat. Besides, it's important to avoid plunging into a workout without warming up. The pulse rate should not be raised to more than 120 if you are between 50 and 60 years of age and not more than 110 if you are 60 to 70 years old.

Tips to avoid stiffness:
Do not sit for long spells. If you feel stiff in the morning, keep lying on the bed for a moment and relax. Practise deep breathing 6 to 7 times. Raise your arms above your head, slowly stretch them and relax. Open and close your hands. Raise your legs one at a time as high as convenient and then get up slowly.

Vimi Singh is conducting a free workshop on special exercises for people above 45 from 4.30 to 5.30 pm at the YWCA, Sector 11, on October 7