ABCDlady Magazine - for the American Born Confident Desi

It sometimes becomes a daunting task to take care of an aging parent. Keep the following in mind:

EAT:
- seven or more servings of vegetables
a day
- seven or more servings of mostly whole grains
- two to four servings of fruit
- drink beverages like water and several cups of green tea daily.

AVOID:
- sweets, fast, processed and junk foods.

STRIVE TO:
- Reduce caloric intake by controlling portions. Check the serving size on food labels. As our parents age, their metabolism slows down. Instead of eliminating a food group, cut down its portions.

- Intake less fast and more fiber. A diet low in fat and high in fiber has been associated with a lower risk of both heart disease and colon cancer. Fruit, vegetables, whole grain breads, legumes, soy foods and fat-free dairy foods are all high in fiber.

- Add calcium. Mothers over 55 generally get half the calcium they need, but at this age they need more calcium than ever. Make sure mom is getting a daily calcium consumption of approximately 1,200 milligrams.

Exercises for Parents

- Walk in place: Focus on reminding them to lift their knees while maintaining their balance.
- Wall push ups: Find a sturdy wall and place their hands flat against it. Slowly tell them to lower their upper body to the wall and push themselves back to start position
- Chair squats: Start by having them sit in a chair and slowly lean their upper body forward coming into standing position. Instruct them to place their hands on their hips and back for support. Make sure their knees do not pass their toes.

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Role Reversal: Taking Care of our Parents' Health

By Chhayal Parikh

Our parents nurtured us while we were growing up to ensure that we would stay happy and healthy through our adult years. As they get older, it is our turn to do the same for them.

The downside of growing into adulthood is that our parents become senior citizens. No child likes to watch their parents grow older, but the younger generation isn't helpless. By setting aside time to communicate and encourage our parents to live a healthy lifestyle, we can help them achieve longer and better lives. While it might not be easy to convince an older and often obstinate generation to change its habits, the bottom line remains that our parents must eat right and exercise to avoid health issues as they age.

Many of our parents may already be experiencing high blood pressure, arthritis, decreased aerobic capacity and a slew of other health problems associated with aging; others are simply trying to avoid them completely. Our parents' mentalities about exercise vary, so we need a variety of ways to help them get in shape.

The first time I went to the gym with my mother she had the notion that simply walking into the fitness club would make her healthier. Boasting to her friends about going to the gym made her feel good inside. Although this was a step in the right direction, this "exercise feeling" did nothing for her physical health. To keep your parents from shortcutting the system, encourage them to join a group exercise class; this will place them in an environment where they have to genuinely exercise and not merely talk about it to their friends.

Now, 10 years after her first trip to the gym, my mother faithfully attends a yoga class with an Indian yoga instructor and encourages many of her friends to join. Fitness is contagious; have your parents team up with other uncles and aunties for gym classes, walks, or even childhood games like cricket and kabadi.

If your parents prefer to exercise on their own, encourage them to take proper safety precautions when using the exercise machines. When used correctly exercise machines are highly effective, but when used improperly they could cause injury. The older generation has to be especially careful with equipment because they tend to have weaker bones and ligaments. If your parents have gym memberships, encourage them to hire a personal trainer for a few sessions. Although this could be pricey, a trainer will help Mom or Dad form a plan and learn to use exercise equipment and weights correctly.

After his routine physical revealed high blood pressure, my father decided to pull out his 1970s Adidas shorts and start walking every evening. Although his routine was a little hard for him at the beginning, he has now built up his endurance and can walk up to four miles a day. More impressive is that his blood pressure has gone down, his excess body fat is decreasing and he looks healthier than ever. Unfortunately, it took a doctor to convince my father to begin the healthy habit of daily exercise. Most of our parents did not grow up with the mentality to set time aside for exercise or even believe that exercising will benefit their health. Encourage your parents to have a routine physical every year to track aging conditions.

If it is still difficult to get your parents moving after a doctor visit, get the non-believers up off the sofa by making them think of exercise time as quality time. Take your parents on walks and do light exercises that allow you to comfortably have a conversation. While your main goal is to get them moving, they will be overjoyed to spend time with you. They will love the opportunity to converse and will burn anywhere from 150 to 250 calories walking at a moderate pace for 30 minutes.

Whether you live with your parents or in the near-vicinity, chances are your parents simply want to spend time with you. The American Heart Association recommends engaging in moderate physical activity for 30 minutes a day at least three to four days a week. Keep exercising fun by trying new things. Take your parents swimming--if they are shy, remind them that nobody is watching and that the pool offers a great cardio workout with no impact on the knees. Be creative--for example, you can use their Bollywood addictions against them. Put on a Hindi movie and mimic the dance moves; not only will your parents get a great cardio work out, but they will have fun dancing like their favorite movie stars.

The recent satellite phenomenon on ZEE TV might make it difficult for your parents to give up their hour of “Lipstick,” but encourage them to stretch while watching the show. Buy them a mat to place in front of the TV and show them a few simple stretches.

Our parents did not hesitate to take care of us growing up, so we must not hesitate to take care of them. You will find that many of these activities become bonding time that you will later cherish.

Always check with a doctor before performing any vigorous exercise.

Chhayal Parikh is certified with the Aerobics and Fitness Association of America (AFAA) and is a Spinning instructor. She currently teaches at the Capital City Club and Spa in Washington DC and is pursuing her Masters in Interactive Journalism.