Embrace Ageing, Don't Fight It
Rujuta Diwekar’s core philosophy is refreshingly simple: stop being 'anti-ageing'. She encourages people to see the process as a sign of growth and wisdom, not a flaw to be corrected. According to Diwekar, looking your age is a privilege, whether you're
40 or 70. Instead of chasing an unrealistic ideal of youth, the focus should shift to true markers of health. These include waking up feeling fresh, sleeping soundly through the night, enjoying your favourite foods without guilt, and feeling light and stable on your feet. She argues that our obsession with weight and size distracts from these more meaningful indicators of genuine well-being. A slight increase in body size with age, she suggests, can be a natural aspect of the body adapting and should be accepted.
Prioritise Exercise Over Weight Loss
As we get older, many people fixate on the number on the weighing scale. Diwekar urges a change in perspective: focus on consistent exercise, not just weight loss. She recommends setting a manageable goal of at least three hours of exercise per week. This isn't about short-term, intense workouts to shed kilos, but about building a sustainable routine that improves strength, stamina, and mobility for the long run. This consistency is crucial for maintaining bone mineral density, which naturally declines with age and becomes especially important for women post-30. Activities like yoga, cycling, dancing, or even brisk walking can be part of this routine. The key is to find something you enjoy and can stick with.
Build Strength to Combat Decline
One of the most significant changes with age is the loss of muscle mass, which slows down our metabolism. Diwekar is a vocal champion of strength training to counteract this. She clarifies that you cannot measure 'fatness' on a weighing scale, as muscle is denser than fat. Building lean muscle is one of the most effective ways to boost your body's fat-burning capacity. She advises starting slowly, perhaps just once a week, especially for beginners or those with health conditions like diabetes or bone loss. For those already training, she suggests dedicating at least two sessions a week to strength work, focusing on progressive overload—gradually increasing the weight or reps to continually challenge your muscles. This doesn't have to be complicated; even simple exercises like chair squats or leg lifts can build foundational strength.
Eat Smart, Not Less
Extreme diets that cut out entire food groups are a major red flag for Diwekar, especially as we age. She warns that restrictive eating can lead to deficiencies in essential micronutrients like Vitamin D, B12, and iron, making the body's natural transitions rockier. Her advice is to embrace traditional, local, and seasonal foods. This means enjoying homemade meals and not being afraid of ghee or healthy fats from nuts. Rather than counting calories, she advises listening to your body's hunger cues and eating small, frequent meals throughout the day. Eating something within 15 minutes of waking, like a fruit or soaked nuts, helps kickstart your metabolism for the day. Including root vegetables like yams and carrots can aid digestion and support hormonal balance.
The Power of Rest and Recovery
Fitness isn't just about what you do in the gym or the kitchen; it's also about how well you recover. Diwekar emphasises the importance of sleep and rest in any wellness plan. She suggests simple habits like a short, 10-minute walk after dinner to aid digestion and set the stage for a good night's sleep. Another key tip is to disconnect from screens like phones and laptops at least 30 minutes before bed. This allows the brain to unwind naturally and promotes deeper, more restorative sleep. For older adults, she also highlights the benefit of a warm glass of milk before bed, which can help with joint pain and cramps. Ultimately, her approach is holistic, recognizing that true health is a balance of movement, nutrition, and adequate rest.
