What is better for senior citizens, walking or yoga? Doctors explain

Are recently reported health complication trends across age groups linked to COVID vaccinations? And what is better for senior citizens - walking or yoga? How can senior citizens tackle frequent muscle cramps? A seminar titled 'Healthy Ageing,' jointly organised by Malayala Manorama and the Indian Medical Association (IMA) Alappuzha chapter to mark International Day of Older Persons on October 1, addressed all these concerns. Retired professor of Alappuzha Medical College, Dr T D Unnikrishnan Kartha and Dr Shalima Kairali addressed many common health queries and offered tips.

Covid-19 vaccines and side effects
Are recent health complications linked to Covid vaccinations? The experts clarified that while any medical intervention can have mild side effects, major complications like minor vascular blocks have occurred only in a minute fraction of cases. There is absolutely no reason for the general public to panic.

Optimising your daily walk
Should a 30-minute walk be completed in a single session? The doctors recommended walking at a stretch because every workout consists of three crucial phases: warm-up, active phase, and cool-down. Splitting the walk into multiple brief intervals reduces the overall duration of the active phase. If continuous walking is difficult, it can be broken into two or three shorter sessions. Ideally, aim for 30 to 60 minutes of walking daily, tailored to what your body can comfortably handle.

Walking vs yoga
Which is better: walking or yoga? The doctors said both serve distinct physiological functions. Walking is an excellent cardiovascular workout that boosts heart health. Traditional yoga focuses on balance, flexibility, and coordination, but it may not be sufficient for building and maintaining muscle strength on its own, they said.

When asked whether walking on the beach is healthy, they said it can benefit foot muscles. However, local beaches and walking tracks around us often contain sharp stones, broken glass, and debris. To avoid painful injuries and subsequent infections, it is always safer to wear appropriate walking shoes, the doctors explained.

Dealing with muscle cramps
How can seniors tackle frequent muscle cramps? There is no single direct cause for late-onset muscle cramps. However, ensuring optimal hydration, eating a balanced diet, and engaging in light daily exercises can significantly reduce their frequency.

Managing chronic conditions
Is lifelong medication necessary for blood pressure and diabetes? Since these conditions cannot be permanently cured, continuous medication is essential to keep them regulated. Under no circumstances should patients stop taking their prescribed medications without consulting a doctor.

Morning lemon water
Is drinking unsweetened, unsalted lemon water every morning beneficial? While occasional consumption is perfectly fine, it is not a daily necessity. Clean, boiled, and cooled plain water remains the gold standard for daily hydration, the doctors said.

Rising organ and joint ailments
Why are liver, kidney, and knee issues on the rise? Lifestyle changes are the primary culprits. Poor dietary habits, lack of physical activity, and obesity contribute heavily to these ailments. Because excess body weight puts severe strain on the knee joints, maintaining a healthy weight is crucial.

Combating age-related muscle loss
Can muscle loss be reversed in old age? Yes, muscle loss or sarcopenia can be mitigated by introducing resistance training under professional supervision. Increasing dietary protein is equally important. If there are no underlying kidney issues, controlled use of protein supplements can also help rebuild muscle mass.