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Healthy Aging Diet: Fitness and diet tips to help in healthy aging | – Times of India

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1 year ago

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Healthy Aging Diet: Fitness and diet tips to help in healthy aging | – Times of India
While aging is a normal process, the rate of aging can be significantly affected by one’s lifestyle. Physical fitness, proper nutrition, and many other factors play very important roles in ensuring that as our years go by we will continue to enjoy good health, high levels of energy, and independence. Hence, healthy aging isn’t merely a long life but a life well lived.Many of the physical and cognitive challenges associated with aging like a decline in muscle mass, loss in bone density, and cognitive functions-declination can be fought by focusing on fitness and diet. Here are some fitness and diet tips for healthy aging.

Focus on strength training

We naturally lose muscle mass as we age, a condition known as sarcopenia. Sarcopenia causes loss of strength, vulnerabilities in balance, and an increased sense of frailty. To prevent or reduce muscle loss due to aging, the inclusion of strength training is indispensable. In lifting weights or bodyweight exercises like squats, lunges, or push-ups, there is always strength gained or muscle maintained in older adults. Two to three times per week is critical in overall strength training for older adults.
Strength training also enhances metabolism. Muscle uses up more calories than fat, and if muscle is preserved with frequent exercise of resistance, the risk of age-related weight gain will be minimal. Muscles powerful enough also give support to joints; therefore, the risk of injuries and arthritis is reduced. It is advisable to start with light weights or resistance bands and keep increasing the intensity as you build up strength.

Aerobic exercise

Cardiovascular health will deteriorate with age, but it can be made better by regular aerobic exercise in the form of improving heart and lung function, lowering blood pressure, and improving circulation. Walking, swimming, cycling, dancing, or other exercises strengthen the heart but also enhance stamina and help with weight management, thus reducing the risk factors of chronic diseases such as heart disease and diabetes.
For elderly people, at least 150 minutes of moderate intensity aerobic activity per week is recommended, which can be a welcome opportunity as it may be carried out in short periods spread over a few days. Brisk walks or even light jogging can quite profoundly benefit cardiovascular health. The bottom line is maintaining consistency, and what you enjoy will probably keep you on a regular routine.

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Flexibility and balance

Most people need to maintain the flexibility and balance necessary to avoid falling and injury during aging. Stretching exercises may include yoga or Pilates. These activities also provide a better posture than an individual who will deteriorate with age because of muscle imbalances or lack of exercise.
Balance exercises, such as standing on one leg, balance boards, and even tai chi, improve coordination and decrease the likelihood of falls. Adding balance and flexibility to your routine may improve the ability to carry out daily activities, retain independence, and perhaps increase the possibility of improving quality of life.

Hydrate

For example, the aging process disrupts the mechanism of retaining water by the body. As a consequence of this, sometimes, the older adults may not feel thirsty but yet their bodies are dehydrated. A plethora of other complications emerges from dehydration, from fatigue to confusion, thereby enhancing the possibility of falls. Fluid intake is very important when you engage yourself in any sort of physical activity.
Drink at least 8 glasses of water per day and more if you are active. Herbal teas, soups, cucumbers and melons with so much water may be added to hydration levels. Sugary drinks and too much caffeine should be avoided since they may be diuretic.

Meet your protein intake

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With age, the human body loses potency for using protein for muscle building and maintenance. This is the reason why consumption of protein should be increased in the proper restoration and renovation of muscles. It is best obtained from high-quality sources, such as lean meats, fish, eggs, dairy products, legumes, and plant-based sources like tofu.
It is suggested by the experts that elderly people should take about 1.2 to 2 g of protein per kilogram of their body weight according to their physical activities. This ensures that there is an uninterrupted supply of amino acids to muscles all day as long as there is a source of protein with every meal.

Maintain bone health

Bone density decreases with advancing age, which increases the chances of fractures and osteoporosis. Calcium and vitamin D prevent the weakening of bones. Appropriate intakes of calcium and vitamin D can be obtained by increasing the consumption of dairy products, leafy greens, almonds, and fortified foods. Vitamin D allows the body to absorb calcium more easily, but with age, people may need supplements with vitamin D, especially during winter months or when they receive minimum sun exposure.
Weight-bearing exercise, including walking and running as well as resistance training, is good for the bones as it activates the process of remodeling of the bones and thus makes them stronger. It prevents bone loss and the chances of osteoporosis are also reduced

Take more fibre

Digestive health becomes a problem with advancing age; while constipation, together with other gastrointestinal tract problems, occurs so much more frequently. Because of its role in healthy digestion, it is a diet rich in fiber which must be eaten regularly to inhibit constipation and the irritation of the inner walls of the digestive tract, thus avoiding conditions such as colon cancer. An example of good sources of dietary fibers would include whole grains, fruits, vegetables, beans, and legumes.
In addition, dietary fiber reduces cholesterol in the blood. An older adult should consume at least 25 to 30 grams of fiber per day. On increasing fiber, it is also essential to increase water intake for better digestive performance.

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Reduce processed foods and sugars

Refined sugars and unhealthy fats in processed foods are associated with inflammation, thus increasing chronic diseases such as obesity, diabetes, and heart diseases. It is also with age that the metabolism slows down; therefore, it really makes sense in doling out more attention to nutrient-rich foods instead of empty calories.
Best would be unprocessed foods: fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. Reducing the intake of processed foods and sugars can indeed help regulate the blood’s sugar levels, inflammation, and well-being.

Include healthy fats

This may include healthy fats, such as olive oil, avocados, nuts, and seeds, and the fatty fish available to us, like salmon. These can all be crucial elements in our brain health and reduce inflammation. Omega-3 fatty acids have been especially connected with protection against decline in cognitive abilities and heart health.
Replacing saturated and trans fats with these alternatives can lead to better cholesterol profiles and reduced risk of cardiovascular disease. Try to eat a source of healthy fats every day: a small handful of nuts, a drizzle of olive oil over a salad, or a piece of fatty fish, for example.

Mentally active and engaged

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While physical activity and nutrition are mainly important for healthy physical aging, the same should be said for staying mentally active in order to help healthy aging. A combination of several activities like reading, solving puzzles and brain teasers, learning new skills and pursuits, or socializing, among others is essential in prevention against cognitive decline. Hence, mental well-being is strongly connected with physical health, and other related activities undertaken in efforts to mitigate stress, such as meditation or spending time outdoors, raise someone’s levels of mental and physical resiliency.
An organization plays a vital role in providing the right care to seniors by ensuring their physical, emotional, and social well-being. It offers access to healthcare, nutritious meals, physical activity programs, and mental health support. Organizations also provide safe, supportive environments with trained staff to manage age-related conditions, such as dementia or mobility issues. Social programs and community engagement opportunities help combat isolation, fostering a sense of belonging. By creating comprehensive care plans tailored to individual needs, organizations ensure that seniors maintain dignity, independence, and quality of life as they age.
Association of Senior Living India (ASLI), formed in 2011, is the first and only national voluntary membership association for Senior living and care, having its members drawn from direct and allied sectors connected to Senior care like, healthcare/ Hospitality/ NGO/ home caregivers/ Service providers/ Developers/ Operators and Corporates .

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Sit-ups vs crunches: The core exercise that actually builds stronger abs

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4 hours ago

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March 11, 2026

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Sit-ups vs crunches: The core exercise that actually builds stronger abs

If you’re a little hazy on the difference between sit-ups vs. crunches, you’re not alone. They both strengthen your core, but the details on how they differ and the benefits of each can be confusing.

“The main difference between the two is that unlike a sit-up, in a crunch, the lower back never leaves the floor,” explains Katharine Glazer, CPT. Basically, a crunch is a more targeted and isolated exercise that only works your rectus abdominis (primarily your upper abs).

A sit-up, on the other hand, has a larger range of motion and targets multiple muscle groups at the same time—rectus abdominis, hip flexors, transverse abdominis (deep core muscles), obliques (side abs), and lower back muscles. By raising your torso fully off the ground, you’re recruiting more muscles.

There’s a lot more to know about the great crunches vs. sit-ups debate. Keep reading for the benefits and risks of both sit-ups and crunches, plus how to nail your form and which one deserves a slot in your routine, according to experts.

Meet the experts: Olivia Amato is a certified personal trainer and bike, tread, boot camp, and strength instructor for Peloton. Katharine Glazer is a certified personal trainer. Amanda Hart is a NASM- and ACSM-certified personal trainer and holistic health coach with 12 years of fitness experience. Kristina Earnest, CPT, has more than a decade of experience leading cycling and strength classes and founded Kristina Earnest On Demand.

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Sit-ups vs. crunches: Which move is better?

That depends on the muscle(s) you want to target, Glazer says. “Every body has unique demands and requirements, there is no one size fits all.”

  • If you’re looking to get the most bang for your buck and work multiple muscle groups at once, then sit-ups have an edge.
  • Aiming for intense muscle isolation instead? Crunches could be your jam.
  • But, some trainers actually prefer other abs exercises over sit-ups and crunches (more on that soon!).

Benefits of sit-ups

  • Work *multiple* muscle groups. Sit-ups help you sculpt your abs (and more!) from lots of angles at once when done with proper form, says Olivia Amato, CPT, a Peloton instructor.
  • Improve stabilisation. When you engage your core muscles, you’re improving your balance and steadiness, otherwise known as “stability,” says Kristina Earnest, CPT. With sit-ups, you’re lifting your whole torso from the ground which engages your balance-focused muscles like your abs, hip flexors, legs, back, and neck, adds Glazer.
  • Better posture. Sitting and standing a bit straighter is a bonus of engaging all those stabilising muscles, Amato adds.
  • Increase flexibility. Sit-ups, when done properly, loosen up both your spine and your hips. That motion helps to increase flexibility, explains holistic health coach Amanda Hart, CPT. Better flexibility snowballs into other perks, like leveled-up performance and fewer injuries.

How to do a proper sit-up

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  1. Lie on your back with knees bent at 90 degrees and feet flat on the floor. Place your fingertips on the back of your ears, with elbows bent and pointing out to the side.
  2. Take a deep inhale, then exhale as you contract your core muscles and lift your torso off the ground. Continue until your chest is as close to your thighs as possible. (Though if you don’t make it all the way there, no worries!)
  3. With a smooth and steady motion, inhale as you lower back down to the starting position. That’s 1 rep. Start with 10 reps and add as you feel more confident.

Form tip: “I love doing sit-ups when I have a table to anchor my feet on or a workout buddy holding my feet down with their hands,” says Amato. “This usually ensures proper form because you don’t have to worry about keeping your feet on the ground on top of everything else.”

Sit-up variations to try

Boxer sit-up

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  1. Start lying on your back with your knees bent, feet flat on the ground, and hands in fists at your chest.
  2. Take a deep inhale, then exhale as you contract your core muscles and lift your torso off the ground. Continue until your chest is as close to your thighs as possible.
  3. Punch forward, fully extending your left arm with the knuckles facing forward and palm facing the ground.
  4. Repeat with the right arm.
  5. Slowly lower back down to the floor. That’s 1 rep.

Sprinter sit-up

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  1. Start lying on back with hands by sides and legs extended straight on floor.
  2. Explosively sit up, bringing right knee toward chest, right arm back, and left arm forward at a 90-degree angles.
  3. Reverse the motion with control and repeat on the other side. That’s 1 rep.

Slam ball sit-up

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  1. Lie on your back with your legs bent and feet flat on the ground.
  2. Hold the slam ball above your chest with your arms fully extended.
  3. Engage your core muscles and elevate your torso to perform a sit-up. Hold the slam ball overhead as you bring your body up to a seated position.
  4. Lower yourself back to the starting position, making sure you keep the entire motion controlled. That’s 1 rep.

Benefits of crunches

  • Strong upper abs. Crunches isolate the upper abdominals and are great when aiming for high rep counts, says Amato. “I find that crunches are a move I can do continuously because they’re a simple, low-impact exercise,” she explains.
  • Easy to master form. “With crunches, you just need to focus on lifting your head and shoulders off of the floor while supporting your neck, so it’s easier to get the move down and perform without feeling muscle pain,” says Amato.
  • Low risk of injury. Crunches involve a small range of motion, so the risk of injury is also small. Lift higher up off the ground and your hip flexors might begin to activate, putting stress on the spine, Hart says. The minimal movement required for crunches allows you to strengthen your core without putting strain on your back.

How to do crunches with proper form

a woman is wearing athletic clothing and is working out at the gym she is doing sit ups and abdominal crunches

Getty Images
  1. Lie on your back with knees bent at a 90-degree angle, keeping your feet flat on the floor.
  2. Place your fingertips on the back of your ears, elbows bent and pointing out to the side.
  3. Take a deep breath in, contract your core muscles, and then lift only your head and shoulder blades from the ground, exhaling as you rise. (Keep your chin tucked, but not touching your chest, and let your head be heavy in your palms to put more work into your abs.)
  4. Inhale as you lower to starting position. That’s one rep. Start with 10 reps and, if you feel like you’ve got the hang of things, keep goin’ for 20 to 30.

Pro tip: “Crunches can sometimes feel repetitive, but I find that when they do, I just add a twist—pointing one elbow toward opposite knee—to spice things up or crunch to the beat of a song,” Amato says.

Crunch variations to add to your routine

Bicycle crunch

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  1. Lie on your back with knees at a 90-degree angle and feet flat on the floor.
  2. Place your fingertips on the back of your head with elbows bent and pointing out to the side.
  3. Exhale and bring right elbow to left knee while extending right leg straight, rotating torso, and bringing left elbow to touch the ground.
  4. Inhale as your return to start and repeat on opposite side. That’s 1 rep.

Reverse crunch

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  1. Start lying on back with hands by sides and feet lifted off the ground at a 45-degree angle, toes pointed. Press your lower back into the ground and keep your arms at your sides.
  2. Brace your core, push down into arms, and exhale as you curl your knees toward your chest until hips lift off mat.
  3. Inhale and slowly return to the starting position. That’s 1 rep.

Frog crunch

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  1. Lie on your back with your arms extended at your sides.
  2. Bring your feet into a tabletop position, with your heels pressed together.
  3. Extend your legs out at a diagonal, keeping your heels close together.
  4. Bend knees and bring heels back toward your body. That’s 1 rep.

How do other ab exercises compare to crunches?

It’s clear crunches and sit-ups are worth your time, but that doesn’t mean they’re always the gold-standard. In fact, some trainers prefer other abs exercises like planks. Why? “Both crunches and planks have the ability to engage the rectus abdominis and the obliques, however, the plank also targets the erector spinae, glutes, hip flexors, quads, and deltoids, which makes it an excellent compound movement and more bang for your buck,” says Earnest.

What’s more, crunches and sit-ups can put significant pressure on the neck, says Earnest, which you won’t experience as much in a plank.

It’s also worth incorporating rotational core exercises into your routine since they strengthen your lower back, increase mobility, and work the obliques, says Earnest. This includes any exercise with a turning motion of your body such as Russian twists, wood chops, and reverse bicycles.

So, are crunches or sit-ups a better workout?

Both can help you build abdominal strength, and each exercise comes with its own set of pros and cons. Assess which might be best for your skill level and safety, then get to work.

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Keep in mind, there’s a greater risk of injury with sit-ups: “The problem with sit-ups is that it’s very difficult to do the exercise correctly without rounding the lower back, which increases stress on the lumbar spine,” explains Glazer.

For this reason, “trainers tend to have their clients avoid sit-ups to decrease the risk of injury,” she says. That’s also why Hart prefers crunches. “There is less flexion and extension of the spine, which means less chance for injuries,” she says.

Crunches are super beneficial when it comes to sculpting the top of your six-pack, but that’s actually *also* their downfall. Crunches *only* target your upper abdominals. “The problem with crunches is that since the hips and legs are stationary, you’re not fully activating the lower abdominals, nor are you engaging the obliques,” Glazer explains.

Bottom line: Crunches and sit-ups both come with pros and cons. And there are a plethora of other abs exercises to consider working into your routine as well.

Headshot of Madeline Howard

Madeline Howard is a writer, editor, and creative based in Brooklyn. Her work has been published in Esquire, Nylon, Cosmopolitan, and other publications. Amongst other things, she was formerly an editor at Women’s Health. Subscribe to her newsletter ‘hey howie’ at madelinehoward.substack.com.

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Headshot of Andi Breitowich

Andi Breitowich is a freelance writer who covers health, fitness, relationships, beauty, and smart living. She is a graduate of Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in Women’s Health, POPSUGAR, Food & Wine, What To Expect, Cosmopolitan, Men’s Health, and elsewhere. As a former collegiate pole vaulter, she loves all things fitness and has yet to meet a group workout class she doesn’t like.

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Business News Today: Stock and Share Market News, Economy and Finance News, Sensex, Nifty, Global Market, NSE, BSE Live IPO News – Moneycontrol.com

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16 hours ago

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March 11, 2026

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Business News Today: Stock and Share Market News, Economy and Finance News, Sensex, Nifty, Global Market, NSE, BSE Live IPO News – Moneycontrol.com
A new study suggests that high blood sugar may block some key benefits of exercise. However, researchers discovered that a high-fat ketogenic diet helped restore those benefits in mice by normalising blood sugar and improving how muscles use oxygen. Here’s what the study reveals
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Exercise Boosts Brain ‘Ripples’ Tied to Learning and Memory

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1 day ago

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March 10, 2026

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Exercise Boosts Brain ‘Ripples’ Tied to Learning and Memory
Each time you go for a jog, ride your bike, or get active in other ways, you’re giving your brain a boost. A small new study has for the first time directly documented this phenomenon, which the researchers call “ripples” — brief bursts of electrical activity in a part of the brain called the hippocampus.

While exercise is known to improve memory, scientists have mostly studied this effect by using behavioral tests or brain imaging methods like MRIs, says Michelle Voss, PhD, one of the study’s authors, a professor, and the director of the Health, Brain, and Cognitive Lab at the University of Iowa in Iowa City.

But she says these approaches can’t precisely identify where “ripples” originate, particularly in the deep brain structures like the hippocampus, a part of the brain strongly connected to memory and learning, she says.

The current study, published in Brain Communications, recorded electrical activity directly, using surgically implanted (intracranial) electrodes. “This allowed us to observe how exercise changes the brain’s memory circuits in real time,” Dr. Voss says.

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