Fitness

Ten strategies to lead a quality life for the busy adult

Blog by: Kaushik Talukdar

Edited by: Suryakant Tripathi

  1. Learn a new skill (can be a sport or any other activity that requires mindfulness in movement). Activities that connect brain and body can be very useful in keeping us younger.
  2. Avoid over eating and include a balanced diet instead of following a trendy diet, it will not stick. Our food habits are based on our behavior, culture and our social surroundings, therefore a diet that works for someone may not necessarily work for another.
  3. Do not be afraid to do resistance training, multi-joint resistance training will help us maintain muscle mass as we age that will support us with day to day function. Find a qualified practitioner who can teach exercises with good technique.
  4. Take a walk with your loved one in the wilderness when possible. Having a good company with some natural surrounding can help enhance positive hormonal changes.
  5. Do some dynamic slow controlled mobility work every day, covering all major joints of the body. This is flossing for the joints, we floss our teeth so why not our joints.
  6. Try and wake up at same time everyday and make sure you get good quality sleep (avoid blue lights, emitted by electronics minimum 2 hours before going to bed), keep the room dark.
  7. Meditate minimum 10 minutes every day, easiest way to do is to sit in a comfortable position and focus on inhalation and exhalation (breathe in cold air, breathe out warm air as slowly as possible through your nose).
  8. If you are reasonably fit and enjoy endurance work outs, add some high intensity aerobic training 2-3 times a week (use bike, or swim if you have knee or lower back pain) e.g. 20 seconds at high pace, 40seconds recover (slow), repeat 5-6 reps depending on your fitness. If you are very fit you can change duration, rest or intensity of the workout.
  9. Be mindful but not afraid in doing house chores such as bending and lifting around the house, precision in movement is key in avoiding overused injuries.
  10. Drink enough water throughout the day and match it with seasonal and task demands.

Program Lead

Kaushik Talukdar

Designation: Strength and Conditioning Manager St Cuthbert’s College,

Strength and Conditioning Coach Pathway to Podium (High Performance Sport New Zealand, Aktive Auckland), and Short Course Lecturer Auckland University of Technology (AUT).

Education: Masters thesis in Sport and Exercise Science (Currently pursuing PhD in Sport science and exercise psychology). Australian Strength and Conditioning Accreditation level -2

Experience: 11 years (working with young, elite athletes and corporate clients, including athletes competing in Common Wealth Games, Olympic Games, World Cup Cricket under-19).

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