Aamir Khan, nearing his 60th birthday, showcased his athleticism at the World Pickleball League in a special match against actor Ali Fazal. The Bollywood superstar triumphed with a 13-8 victory, but it was his candid remarks about fitness that captured attention.
When asked by reporters how he stays fit at his age, Aamir, who is set to turn 60 in March, was upfront about his current physical state. “I am extremely unfit at the moment, and I can share the secret of that if you want,” he joked, acknowledging the challenge of staying in top form as one ages.
Despite his self-deprecating response, Aamir’s energy on the court contradicted his claim of being out of shape. When asked why he continues to play sports at an age when many prefer to relax, Aamir quipped, “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.”
His playful comments were a reminder that fitness is not solely defined by age, but by one’s dedication and mindset. For many, however, staying fit can become more challenging with age, especially after periods of inactivity.
Safest Ways to Restart Physical Activity After 40
After a long break from physical activity, it’s important to approach exercise cautiously, especially for those over 40. Dr. Prateek Chaudhary, Senior Consultant in Interventional Cardiology at Asian Hospital, advises a gradual return to physical exertion to avoid strain or injury. “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,” he explains.
For individuals with underlying health conditions, Dr. Chaudhary recommends consulting a doctor before beginning any exercise program.
He also emphasizes the importance of proper warm-up and cool-down routines to avoid injury. “Stretching before exercise is key, as joints and muscles may be stiff. Warming up and cooling down properly can help prevent muscle sprains and joint damage,” he notes.
Incorporating Strength Training and Cardiovascular Exercises
Dr. Chaudhary also suggests integrating both cardiovascular exercises, such as walking or jogging, and resistance training into your fitness routine. Starting with light weights and gradually increasing intensity is the best approach to building strength safely. “Always perform exercises under the guidance of a physical fitness expert to avoid strain and injury,” he advises.
If individuals experience muscle soreness or joint pain, Dr. Chaudhary urges caution. “It’s important not to overexert yourself, as pushing too hard can lead to injury or long-term damage to your joints,” he warns.
How to Gauge Exercise Intensity
To ensure a balanced approach, individuals should monitor their exercise intensity. Dr. Chaudhary explains that moderate-intensity exercise should make you sweat lightly on your forehead, with a walking pace of 4 to 6 kilometers per hour. During such exercises, you should still be able to speak, though singing should be difficult.
Heart rate can also serve as an indicator of exercise intensity. Dr. Chaudhary suggests keeping the heart rate between 50 to 70 percent of your predicted maximum heart rate, calculated as 220 minus your age, to ensure you’re working at a moderate level.
Recognizing Signs of Overexertion
Pay attention to signs like joint aches, muscle soreness, fatigue, or disrupted sleep, as these can indicate that you may be pushing yourself too hard. Dr. Chaudhary advises listening to your body and adjusting your exercise routine accordingly.
As Aamir Khan’s playful yet insightful remarks suggest, age is only a number, and with the right approach, maintaining fitness is achievable at any stage of life.
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