The way businessman Anand Mahindra takes care of his health at 70 is incredible. Sharing details, the Mahindra company scion once shared that he rotates his “weekly fitness routine”. “I’m no fitness guru, but I rotate my weekly fitness routine between cardio-vascular (swimming/ellipticals), muscle tone (working out with weights), and stretching (yoga). However, the most important part of a daily health routine is 20 minutes of meditation every morning,” said Anand in a response to an X post in 2022.
Taking a cue from his admission, let’s understand how such a combination works for those over 70, with an emphasis on 20 minutes of meditation.
I’m no fitness guru but I rotate my weekly fitness routine between cardio-vascular (swimming/ellipticals) muscle tone (working out with weights) & stretching (Yoga). However, most important part of daily health routine is 20 min meditation every morning. And your fitness tips? https://t.co/fTEVszUFSR
— anand mahindra (@anandmahindra) January 24, 2022
Strength training is typically missing from many elderly people’s routines, said Varun Rattan, founder of Evolve Fitness. “Muscle mass and bone density loss become more pronounced after 60. This makes resistance training even more important as we age. Lift weights or use resistance bands 2 to 4 days a week. Weight training will increase independence and improve cognition in older adults,” said Rattan.
Combine it with yoga to support flexibility and balance. “Move with awareness, coordinating breath and motion to cultivate calm energy,” said Rattan.
According to the expert, low-impact cardio like swimming and elliptical are easy on the joints, strengthen the heart, and improve endurance. “Performing such activities 3–5 times a week at a steady, conversational pace would keep the heart healthy,” said Rattan.
Here’s what helps (Photo: Freepik)
Rattan said that beginning the day with 20 minutes of meditation is akin to tuning your inner instrument and setting the day’s tone. “Stillness nourishes the mind and spirit, like food nourishes the body. It is where emotional healing begins. With age, the mind accumulates subtle impressions, attachments, and fears. Meditation clears this fog and helps you live more from awareness than reaction. It may also boost vitality and immunity,” said Rattan.
How to begin:
*Sit on a cushion or chair, spine upright but relaxed.
*Close your eyes and bring attention to your breath. Let it be soft, natural, and effortless.
*As thoughts come, observe them, like clouds passing across the sky, remarked Rattan, adding that one can also do chanting.
*Let this practice be non-striving. “Meditation is not something to achieve but something to allow,” said Rattan.
With time, you’ll notice that you start your day more peacefully and carry that peace into every part of your life. “You begin to move with intention, eat with awareness, and speak with kindness,” said Rattan.
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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.