At Sukoon Unlimited, we believe that good health is not just about the absence of illness; it’s about living life on your terms. With seniors from 200+ cities as part of our thriving community, we are constantly discovering ways to empower individuals to embrace vitality, independence, and happiness.
This week, we hosted an enlightening session with Dr. Sapna Sahegal, a renowned physiotherapist with over 30 years of experience. Known for her holistic approach, Dr. Sahegal left us inspired to rethink our understanding of health and fitness.
Here’s a deep dive into her powerful session, offering practical tips and myth-busting facts that can help seniors transform their lives.
What Does “Good Health” Truly Mean?
We all know the textbook definition of health: “a state of complete physical, mental, and social well-being.” Dr. Sahegal added an empowering twist: functionality.
It’s about being in control of your body, maintaining your independence, and enjoying life to its fullest.
The Two Faces of Physiotherapy: Reactive and Proactive
Many people associate physiotherapy with treatments for backaches, frozen shoulders, or post-surgery recovery. But Dr. Sahegal emphasized its role beyond rehabilitation: a proactive approach to wellness.
Here’s how physiotherapy can help:
Reactive Physiotherapy:- Pain Relief: Tackles back pain, knee pain, and other chronic discomforts.
- Mobility Support: Focuses on stiff joints or movement issues post-surgery.
- Preventive Care: Strengthens muscles and joints to reduce the risk of injury.
- Enhanced Well-being: Addresses concerns like sleep disorders, weight management, and even cholesterol or diabetes through customized exercises.
For example, participant Anoop Srivastava shared how regular physiotherapy helped him climb stairs pain-free after years of struggling with knee pain.
Small Habits, Big Results
Dr. Sahegal stressed that building good health isn’t about grand gestures; it’s about small, consistent efforts.
Examples of simple habits:
- Walking 20 minutes daily to improve bone density and cardiovascular health.
- Stretching every morning to ease joint stiffness and improve flexibility.
- Strength training with light weights or resistance bands to maintain muscle tone.
Debunking Myths Around Physiotherapy and Health
During the session, Dr. Sahegal addressed some of the most common misconceptions that prevent seniors from seeking physiotherapy or staying active.
Myth 1: Bed Rest is the Best Cure for Pain
Reality: While rest is crucial during recovery, prolonged inactivity leads to stiffness, weakened muscles, and reduced mobility. Gentle movement, even during pain, is key to faster healing. Mrs. Shobha Sood, a senior participant, shared how getting out of bed for a short morning walk relieved her winter stiffness significantly.
Myth 2: Joint Cracking Causes Arthritis
Reality: That popping sound in your joints? It’s just harmless gas bubbles releasing! Unless accompanied by pain, it’s perfectly normal.
Myth 3: You Shouldn’t Bend Forward with Back Pain
Reality: While certain movements should be avoided during acute pain, guided physiotherapy can strengthen your back, allowing you to move safely and freely.
The FIT Formula for Seniors: A Balanced Approach to Fitness
Dr. Sahegal introduced the FIT Formula, a simple yet effective framework for building strength and stamina:
- Frequency: Exercise daily, but vary activities throughout the week to engage different muscle groups.
- Intensity: Find your safe intensity level. Use the formula:
- Maximum Heart Rate (MHR) = 220 - Your Age.
- Aim for 60–70% of your MHR for moderate exercise.
- Time: Break down exercise into manageable chunks (e.g., two 20-minute sessions).
- Type: Balance cardio, strength training, stretching, and breathing exercises.
Sample Weekly Plan:
| Day | Activity | Focus |
|---|---|---|
| Monday | 30 minutes brisk walk | Cardio |
| Tuesday | Resistance band exercises | Strength |
| Wednesday | Yoga or stretching | Flexibility |
| Thursday | Climbing stairs (5–10 mins) | Cardio/Strength |
| Friday | Balance exercises | Stability |
| Saturday | Breathing exercises | Lung health |
| Sunday | Gardening or leisure walk | Recovery |
Real Stories, Real Inspiration
Kishori’s Comeback:
After multiple surgeries, including angioplasties, Kishori struggled with strength and mobility. Following a personalized physiotherapy plan, she started with light resistance bands and progressed to lifting 3-kg weights. Today, she confidently carries her luggage while traveling—a task she once thought impossible.
Ravindra’s Transformation:
Ravindra, 68, adopted a mix of walking, yoga, and strength training. Within three months, he noticed a dramatic improvement in his energy levels and stamina. “I no longer dread physical tasks; I embrace them,” he says.
Key Takeaways for Seniors
- Set Functional Goals: Define what good health looks like for you—whether it’s playing with grandchildren or trekking in the hills.
- Be Proactive, Not Reactive: Start physiotherapy exercises before pain or stiffness limits your mobility.
- Celebrate Small Wins: Every step counts! Focus on progress, not perfection.
At Sukoon Unlimited, we’re more than just a community—we’re a family. Together, we can create a life filled with vitality, connection, and, of course, sukoon (peace).
What’s your next small step toward better health? Share your journey with us at Sukoon Corner!
0 Comments