Fitness isn’t just about age — it’s about consistency and making the right choices.
Aamir Khan, who will turn 60 in March, recently played a special match for the World Pickleball League against fellow actor Ali Fazal. Following the game, the actors interacted with the media, with Aamir sharing his thoughts on maintaining fitness at his age after an impressive game. Aamir, who triumphed with a 13-8 victory against Ali, was asked what he did to stay fit as someone who is approaching their 60s; he admitted, “I am extremely unfit at the moment, and I can share the secret of that if you want.”
Another member of the media then asked the actor why he was playing sports at an age when most people prefer to relax. Aamir Khan responded with a witty remark, saying, “I had forgotten my age, and you are reminding me. I am only turning 18. Age is just a number, and for me, it’s 18. I love to win.”
Feeling unfit can happen at any stage in life, whether due to a busy schedule, lifestyle changes, or simply falling out of routine. But getting back into shape doesn’t have to be overwhelming. Small, sustainable changes can make a big difference.
So, what are the safest ways to restart physical activity after a long period of inactivity, especially for those over 40?
Dr Prateek Chaudhary, senior consultant, Interventional Cardiology at Asian Hospital, tells indianexpress.com, “When restarting exercise after an extended period of inactivity, it’s crucial to ease into it slowly, as your body may not be accustomed to physical exertion.”
If you have any underlying health conditions, he advises you to consult with your doctor before beginning an exercise program.
Dr Chaudhary stresses, “Start with gentle exercises. It is also important to do basic stretching before any physical activity because your joints and muscles may be stiff, and you could risk causing damage to your joints or spraining your muscles. So, warming up before exercising and cooling down after your workout is essential to prevent injuries.”
Story continues below this ad
Aamir Khan played a special match for the World Pickleball League against fellow actor Ali Fazal. (Source: Varinder Chawla)
In addition to cardiovascular exercises like walking and jogging, the doctor says, incorporating muscle strength or resistance training into your regime is highly beneficial. Begin with light weights, and gradually increase them as you build strength. Always perform these exercises under the guidance of a physical fitness expert.
If you experience soreness or joint pain, be mindful and consult your doctor or trainer for guidance. It’s important not to overexert yourself, as pushing too hard can result in injury or joint damage,” recommends Dr Chaudhary.
How can individuals assess whether they are pushing themselves too hard or not enough to get back in shape?
“You need to ensure that you are neither overdoing nor underdoing the exercise. A moderate-intensity exercise should make you sweat lightly on your forehead. Your walking speed should be around 4 to 6 kilometers per hour. Also, during moderate-intensity exercise, you should still be able to talk, but singing a song would be difficult. By using these indicators, you can ensure that you’re neither pushing yourself too hard nor doing too little,” states Dr Chaudhary.
Additionally, he explains that you can monitor your heart rate. “Your heart rate should stay between 50 to 70 percent of your predicted maximum heart rate, generally calculated as 220 minus your age. This range indicates that you’re engaging in moderate-intensity exercise.”
Story continues below this ad
If you experience joint aches, muscle soreness, fatigue, or disrupted sleep, it’s a sign that you may be pushing yourself too hard. These are indicators that you should be mindful of.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
