8.02 – Importance of Regular Exercise and Nutrition

 

 


















Movement is Life
Our bodies are designed to move—not just in youth, but throughout life. Regular movement keeps the joints flexible, the blood flowing, and the mind alert. Exercise doesn’t mean lifting weights or running marathons. For most elders, a simple routine like a morning walk, gentle yoga, or even sweeping the veranda can work wonders. One retired postmaster in Karnataka shared that after he started walking just 20 minutes a day, his knee pain reduced, and he began sleeping better. The key is to move in ways that feel joyful, not forced.

Exercise as a Mood Lifter
Beyond physical health, exercise is a proven mood enhancer. It releases chemicals in the brain that uplift our spirits and reduce stress. A widowed grandmother in her 60s who felt lonely after her children moved abroad started attending a women’s laughter yoga class in her colony park. The laughter, light exercises, and bonding with others transformed her emotional state. The body heals when the heart is happy—and daily movement helps both.

Making It a Habit, Not a Task
One of the secrets to sticking with exercise is making it a part of your routine, just like brushing your teeth. When movement becomes habit, it feels less like a duty and more like a gift to the self. A school teacher who retired after 35 years started practicing Surya Namaskar every morning. At first, it was just for her back pain, but soon it became her quiet morning ritual. She once said, “It’s my time to talk to my body and thank it.” That mindset is more powerful than any gym membership.

Traditional Movements, Modern Benefits
Many traditional household activities naturally promote fitness. Grinding masalas by hand, bending to plant tulsi, sweeping with a broom—all engage the body. An 80-year-old in rural Gujarat still washes clothes by hand not because she has to, but because she believes it keeps her arms strong. Her doctor, impressed by her active lifestyle, once told her she was healthier than many 40-year-olds. Movement doesn’t always need machines—sometimes, it just needs intention.

Nutrition as Foundation, Not Fix
What we eat is what we become. Food is not just fuel—it’s medicine, memory, and mood in one plate. A health-focused life starts with balanced, wholesome meals. Many elders share how they grew up on simple food—dal, rice, vegetables, buttermilk—and remained energetic through long working days. Today, even with changing lifestyles, returning to fresh, home-cooked meals can bring back that same energy and immunity.

Seasonal and Local Wisdom
Eating with the seasons and respecting local produce is one of the best gifts we can give our bodies. A retired farmer from Maharashtra explained how his diet changed every season—more cucumbers and water-rich fruits in summer, root vegetables in winter, light khichdi during monsoon. This rhythm kept his digestion strong and his body in tune with nature. Our ancestors didn’t follow diets—they followed nature, and it worked beautifully.

Hydration and Digestive Care
Often overlooked, water is one of the simplest yet most powerful health tools. Drinking warm water in the morning, staying hydrated through the day, and avoiding cold drinks after meals are small practices with great impact. An elderly couple in Kerala starts their day with jeera-infused water, a habit passed down by their grandparents. It keeps their digestion smooth and their metabolism active. Simple, consistent habits often lead to lasting results.

Avoiding Extremes and Fancy Trends
In today’s world, new diets and trends pop up daily. Keto, intermittent fasting, gluten-free—while some may help in certain cases, they’re not always suitable for everyone, especially in later years. A balanced approach, rooted in listening to the body, works best. One elder who tried extreme dieting for quick weight loss ended up with fatigue and dizziness. He later returned to his traditional meal plan with added greens and moderate portions, and regained his strength naturally. The body doesn’t need magic—it needs care.

Food as Family and Culture
Meals are not just about nutrients—they’re about connection. Eating with family, sharing food with neighbors, and cooking together brings joy that no supplement can replace. A grandmother who taught her grandchildren how to make their ancestral dishes said, “It’s not just food—it’s love passed down.” When we treat meals as moments of togetherness, the nourishment multiplies—both physically and emotionally.

The Balance of Movement and Food
Exercise and nutrition are like two wings of a bird. One without the other makes flight difficult. When we move our bodies with joy and nourish them with care, we honor the temple that carries us through life. And in return, our bodies thank us—with strength, energy, and peace. Aging doesn’t mean decline—it means refinement. With the right movement and food, we don’t just grow older—we grow better.

Location: Mumbai, Maharashtra, India

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