In this heartfelt reflection, Khushwant Singh, a renowned Indian author, shares his insights on longevity and coping with old age. At 98 years old, he offers practical advice based on his personal experiences and observations. His wisdom is not just about living longer, but living well and finding peace and satisfaction in the later years of life.
Khushwant Singh’s Reflections on Longevity and Coping with Old Age
By Khushwant Singh @ age 98
Coming on to 98 and still earning more than I did in my younger days, people ask me how I manage to do it. They regard me as an expert on longevity.
Earlier I had written that longevity is in one’s genes. This did not happen in my own family. My parents, who died at 90 and 94, had five children. The first to go was the youngest of the siblings. Next went my sister who was the fourth. My elder brother, who was three years older than me, went a couple of years ago. Two of us remain: I, who will soon be 98, and my younger brother, a retired Brigadier three years younger than me and in much better health.
More important than analyzing longevity is to cope with old age and make terms with it. As we grow older, we are less able to exercise our limbs. Right into my mid-eighties, I played tennis every morning, did rounds of Lodhi gardens in winter, and swam for an hour in summer. I am unable to do this anymore. Now I take a good massage by powerful hands going all over my body from the skull to the toes. I have this done at least once a day or at times twice a day. I am convinced that this has kept me going for so long.
Equally important is the need to cut down drastically one’s intake of food and drink. I start my mornings with guava juice. My breakfast is one scrambled egg on toast. My lunch is usually patli kichri with dahi or a vegetable. I skip afternoon tea. In the evening, I take a peg of single malt whisky. Before I eat supper, I say to myself, “Do not eat too much.” I also believe that a meal should have just one kind of vegetable or meat followed by a pinch of chooran. It is best to eat alone and in silence. Talking while eating does not do justice to the food and you swallow a lot of it. For me, no more Punjabi or Mughlai food. I find South Indian idli, sambhar, and grated coconut easier to digest and healthier.
Never allow yourself to be constipated. *The stomach is a storehouse of all kinds of ailments. Our sedentary life tends to make us constipated. Keep your bowels clean. Impose strict discipline on your daily routine of eating and exercise.
Try to develop peace of mind. For this, you must have a healthy bank account. Shortage of money can be very demoralizing. It does not have to be in crores, but enough for your future needs and the possibility of falling ill. Never lose your temper, it takes a heavy toll and jangles one’s nerves.
Give generously. Remember you can’t take it with you. You may give to your children, servants, or charity. You will feel better. There is joy in giving. Drive out envy of those who have done better than you in life. Do not conform to the tradition of old people spending time in prayer and long hours in places of worship. That amounts to conceding defeat. Instead, take up a hobby like gardening, growing bonsai, or helping children in your neighborhood with their homework.
A practice which I have found very effective is to fix my gaze on the flame of a candle, empty my mind of everything, but in my mind repeat Waheguru, Waheguru, Waheguru Aum Shanti, Aum Shanti, Aum Shanti. It does work. I am at peace with the world.
We can’t all be Fauja Singh who at 100 runs a marathon race, but we can equal him in longevity and creativity. I wish all my readers long, healthy lives full of happiness.
Khushwant Singh
It’s sad that Khushwant Singh couldn’t complete a century. He left this world shortly after completing 99. This is probably the best ever advice to senior citizens that I have read! 🌹🙏
Found this note on internet, credited to the illustrious writer, hopefully it is being rightly attributed, otherwise still sounds like a good advice, regardless of the source it is coming from. Do share the same with someone in your friends and family – with someone to whose life this could make a difference.
Got more advice to share or thoughts to add – fireaway in the comments below.
Are you ready to embark on a transformative journey that will strengthen your body and invigorate your mind? Look no further! We are thrilled to introduce the FREE 28-Day Wall Pilates Challenge – a comprehensive program designed to help you achieve your fitness goals and unleash your full potential.
Powered by AI, this unique challenge is meticulously crafted to provide you with a holistic Pilates experience. Whether you’re a beginner or a seasoned practitioner, our challenge offers something for everyone. From core strengthening to flexibility enhancement, each day is tailored to target different aspects of your fitness journey.
28-Day Wall Pilates Challenge
28-Day Wall Pilates Challenge
Select the Week to see Day Wise Guides to this AI Designed Challenge.
Why Pilates, you may ask? Pilates is renowned for its ability to improve strength, flexibility, and posture while promoting a sense of balance and well-being. By incorporating Pilates into your daily routine, you'll not only see physical changes but also experience mental clarity and inner harmony.
What sets our challenge apart is its adaptability and accessibility. With just a wall and a few minutes of your time each day, you can participate in the challenge from the comfort of your own home. No fancy equipment or gym membership is required – just a willingness to commit to your health and wellness. This challenge is completely free, so share the love with family and friends without any worry in the world.
Join Our 28-Day Wall Pilates Challenge
Are you ready to embark on a transformative journey to strengthen your body, mind, and spirit through Pilates? Welcome to our 28-day Wall Pilates Challenge, designed to ignite your passion for Pilates and unlock your full potential!
Overview:
Duration: 28 days
Focus: Core strength, flexibility, balance, endurance, and overall well-being
Structure: Each week focuses on specific themes and goals, with daily workouts to guide you through the challenge.
We invite you to join us on this exciting journey and share your experiences and feedback. Together, let's fine-tune and improve this challenge to help others achieve their fitness goals. Are you ready to embrace the 28 Days Wall Pilates Challenge? Let's get started!
Don't forget to check out our interactive navigation app above to easily access each day's workout details. Let the challenge begin!
Hello, Pilates Enthusiasts! Today, we honor the importance of rest and recovery in our journey towards optimal health and well-being. Day 14 serves as a valuable opportunity to nurture our bodies and minds, allowing time for restoration, replenishment, and reflection. So, let us embrace this rest day with gratitude and mindfulness, savoring the opportunity to recharge our energy and cultivate inner peace.
Introduction:
Rest and recovery are essential components of any successful fitness journey. Day 14 offers a chance to step back from the intensity of our Pilates practice and prioritize self-care. By taking time to rest and recharge, we not only allow our muscles to repair and rebuild but also replenish our mental and emotional reserves, fostering a deeper sense of balance and harmony within ourselves.
Before we start with the day, let us welcome you to the AI-powered 28-Day Free Wall Pilates Challenge! This challenge is designed using modern Artificial intelligence tools. We asked AI to act like a trainer and make a 28-day plan for us. We have put this up as a FREE challenge – do try this and let us know how you feel about it.
28-Day Wall Pilates Challenge
28-Day Wall Pilates Challenge
Select the Week to see Day Wise Guides to this AI Designed Challenge.
Execution: Begin with gentle stretching exercises to promote blood flow and flexibility. Focus on areas of tightness or tension, moving mindfully and with intention. Incorporate mobility drills to improve joint range of motion and alleviate stiffness. Embrace slow, deliberate movements, allowing yourself to sink deeper into each stretch.
Mindful Meditation and Breathwork (10 Minutes)
Execution: Find a comfortable seated or lying position and close your eyes. Bring your awareness to your breath, inhaling deeply through your nose and exhaling fully through your mouth. Practice mindfulness meditation, observing your thoughts and sensations without judgment. Allow yourself to surrender to the present moment, letting go of any worries or stressors.
Nourishing Nutrition and Hydration (Throughout the Day)
Execution: Fuel your body with nourishing foods that support recovery and replenishment. Opt for nutrient-dense meals rich in lean proteins, healthy fats, and complex carbohydrates. Stay hydrated by drinking plenty of water throughout the day, aiming for at least 8-10 glasses. Consider incorporating herbal teas, fresh juices, or electrolyte-rich beverages to support hydration and cellular function.
Active Recovery Activities (Optional, 20-30 Minutes)
Execution: Engage in light, low-impact activities to promote circulation and stimulate recovery. Consider activities such as leisurely walks, gentle yoga, or swimming. Focus on enjoyment and relaxation rather than intensity or performance. Listen to your body and honor its signals, adjusting the intensity and duration of your activities as needed.
Journaling and Reflection (10-15 Minutes)
Execution: Set aside time for introspection and self-reflection. Grab a journal or notebook and reflect on your Pilates journey thus far. Take note of any insights, breakthroughs, or challenges you've encountered along the way. Express gratitude for your progress and accomplishments, acknowledging the dedication and effort you've invested in your practice.
Rest Day Tips:
Listen to your body and honor its needs. Pay attention to any signs of fatigue, soreness, or discomfort, and adjust your activities accordingly.
Prioritize quality sleep to support physical recovery and mental rejuvenation. Aim for 7-9 hours of restful sleep each night, creating a calming bedtime routine to promote relaxation.
Practice self-care rituals that bring you joy and comfort, whether it's indulging in a soothing bath, enjoying a good book, or spending time with loved ones.
Avoid engaging in strenuous exercise or activities that may hinder recovery. Allow yourself permission to fully embrace rest and relaxation without guilt or pressure.
Reflection and Gratitude
Congratulations on completing Day 14 of the 28-Day Wall Pilates Challenge! Take a moment to honor yourself for prioritizing rest and recovery. As you nourish your body and mind on this rest day, may you find solace in the stillness and cultivate a deeper sense of inner peace. I'll see you tomorrow for Day 15, where we'll continue our Pilates journey with renewed energy and vitality.
Join Our 28-Day Wall Pilates Challenge
Are you ready to embark on a transformative journey to strengthen your body, mind, and spirit through Pilates? Welcome to our 28-day Wall Pilates Challenge, designed to ignite your passion for Pilates and unlock your full potential!
Overview:
Duration: 28 days
Focus: Core strength, flexibility, balance, endurance, and overall well-being
Structure: Each week focuses on specific themes and goals, with daily workouts to guide you through the challenge.
We invite you to join us on this exciting journey and share your experiences and feedback. Together, let's fine-tune and improve this challenge to help others achieve their fitness goals. Are you ready to embrace the 28 Days Wall Pilates Challenge? Let's get started!
Don't forget to check out our interactive navigation app above to easily access each day's workout details. Let the challenge begin!
Greetings, Pilates Warriors! As we stride into Day 13 of our transformative journey, we delve deep into the realms of strength and endurance, igniting the fire within to build resilience, determination, and unwavering fortitude. Today, we embark on a quest to challenge our limits, pushing past barriers and embracing the exhilarating journey of self-discovery and empowerment. So, let us stand tall with courage and conviction, ready to unleash our inner strength and conquer the challenges that lie ahead!
Introduction:
Day 13 marks a significant milestone in our Pilates journey, where we harness the power of strength and endurance to unlock our full potential. Through a series of dynamic exercises and intense workouts, we aim to build lean muscle, increase stamina, and cultivate the mental fortitude needed to overcome obstacles and thrive in the face of adversity.
Before we start with the day, let us welcome you to the AI-powered 28-Day Free Wall Pilates Challenge! This challenge is designed using modern Artificial intelligence tools. We asked AI to act like a trainer and make a 28-day plan for us. We have put this up as a FREE challenge – do try this and let us know how you feel about it.
28-Day Wall Pilates Challenge
28-Day Wall Pilates Challenge
Select the Week to see Day Wise Guides to this AI Designed Challenge.
Execution: Begin standing tall with your feet hip-width apart. Inhale deeply as you reach your arms overhead, lengthening through the spine. Exhale as you hinge forward from the hips, reaching towards your toes with a straight spine. Inhale to lengthen the spine, then exhale as you walk your hands out into a plank position. Hold the plank for a moment, then walk your hands back towards your feet and roll up to standing. Repeat for several repetitions, flowing smoothly between each movement.
Breathing: Inhale deeply to prepare for the movement, exhale as you hinge forward. Inhale to walk your hands out into the plank, exhale to walk them back. Coordinate your breath with the movement to enhance fluidity and control.
Squat to Overhead Reach (2 Minutes)
Execution: Stand tall with your feet hip-width apart and arms by your sides. Inhale deeply as you lower into a squat position, keeping your chest lifted and knees tracking over your toes. Exhale as you push through your heels to stand up, reaching your arms overhead in a dynamic stretch. Inhale to lower back into the squat, then exhale to stand and reach overhead. Continue to flow between squats and overhead reaches, moving with the rhythm of your breath.
Breathing: Inhale deeply as you lower into the squat, exhale as you stand and reach overhead. Inhale to lower back into the squat, exhale to stand and reach. Focus on deep, rhythmic breaths to enhance relaxation and release.
Plank with Shoulder Taps (1 Minute)
Execution: Begin in a plank position with your hands under your shoulders and legs extended behind you, forming a straight line from head to heels. Engage your core and lift one hand off the ground to tap the opposite shoulder, then lower it back down and repeat with the other hand. Continue to alternate shoulder taps for one minute, focusing on maintaining a strong and stable plank position.
Breathing: Inhale deeply to prepare for the plank, exhale as you tap your shoulder. Inhale to return to the starting position, exhale to tap the other shoulder. Coordinate your breath with the movement to enhance stability and control.
Main Session: Strength and Endurance (25 Minutes)
Pilates Hundred (3 Sets, 10-12 Reps)
Execution: Begin lying on your back with your knees bent and feet flat on the floor. Inhale deeply as you lift your head, neck, and shoulders off the mat, reaching your arms long by your sides. Begin to pump your arms up and down in a controlled motion while maintaining a strong and stable core. Continue to pump your arms for 10 to 12 breaths (inhale for five counts, exhale for five counts), focusing on deepening your abdominal engagement with each breath.
Breathing: Inhale for five counts as you pump your arms up, exhale for five counts as you pump them down. Coordinate your breath with the movement to enhance core activation and endurance.
Single Leg Bridge with Leg Extension (3 Sets, 8-10 Reps Each Leg)
Execution: Begin lying on your back with your knees bent and feet flat on the floor. Inhale deeply as you lift your hips off the mat into a bridge position, engaging your glutes and hamstrings. Exhale as you extend one leg towards the ceiling, keeping it in line with your hip. Inhale to lower the leg back down, then exhale to lift it back up. Continue to alternate legs for 8 to 10 repetitions on each side.
Breathing: Inhale deeply as you lift your hips into the bridge, exhale as you extend your leg. Inhale to lower the leg, exhale to lift it back up. Coordinate your breath with the movement to enhance stability and control.
Side Plank with Hip Dips (3 Sets, 30 Seconds Each Side)
Execution: Begin in a side plank position with your elbow under your shoulder and legs extended, forming a straight line from head to heels. Inhale deeply as you lift your hips towards the ceiling, engaging your obliques and glutes. Exhale as you lower your hips towards the floor, tapping them lightly before lifting back up. Continue to dip your hips for 30 seconds, then switch sides and repeat.
Breathing: Inhale deeply to prepare for the side plank, exhale as you lower your hips. Inhale to lift them back up. Maintain steady breaths to support stability and control.
Cooldown: Embracing Stillness (5 Minutes)
Seated Forward Fold with Spinal Twist (2 Minutes Each Side)
Execution: Sit on the mat with your legs extended in front of you and feet flexed. Inhale deeply as you lengthen your spine, then exhale as you hinge forward from the hips, reaching towards your toes with a straight spine. Inhale to lengthen the spine, then exhale as you twist your torso to one side, placing one hand on the outside of the opposite knee and the other hand behind you. Hold the twist for a few breaths, then inhale to return to the center and exhale as you twist to the other side. Repeat for 2 minutes on each side.
Breathing: Inhale deeply to lengthen the spine and prepare for the twist, exhale to deepen the twist. Inhale to return to the center, exhale to twist to the other side. Focus on deep, relaxing breaths to enhance relaxation and release.
Supine Figure Four Stretch (1 Minute Each Side)
Execution: Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, flexing the foot. Use your hands to gently guide the crossed knee towards the opposite shoulder, feeling a stretch in the outer hip and glute. Hold the stretch for 1 minute, then release and switch sides.
Breathing: Inhale deeply to create space in the hips, exhale to deepen the stretch. Focus on deep, rhythmic breaths to enhance relaxation and release.
Reflection and Gratitude
Congratulations on completing Day 13 of the 28-Day Wall Pilates Challenge! Take a moment to acknowledge the strength and resilience you've cultivated within yourself. As you continue to push past your limits and embrace the challenges that come your way, may you find inspiration in the power of your own determination and the unwavering support of your Pilates community. I'll see you tomorrow for Day 14, where we'll continue to deepen our Pilates practice with passion and dedication.
Join Our 28-Day Wall Pilates Challenge
Are you ready to embark on a transformative journey to strengthen your body, mind, and spirit through Pilates? Welcome to our 28-day Wall Pilates Challenge, designed to ignite your passion for Pilates and unlock your full potential!
Overview:
Duration: 28 days
Focus: Core strength, flexibility, balance, endurance, and overall well-being
Structure: Each week focuses on specific themes and goals, with daily workouts to guide you through the challenge.
We invite you to join us on this exciting journey and share your experiences and feedback. Together, let's fine-tune and improve this challenge to help others achieve their fitness goals. Are you ready to embrace the 28 Days Wall Pilates Challenge? Let's get started!
Don't forget to check out our interactive navigation app above to easily access each day's workout details. Let the challenge begin!
Greetings, Pilates Warriors! As we step into Day 12 of our transformative journey, we immerse ourselves in the exploration of alignment and posture, seeking to discover the perfect balance between strength, flexibility, and grace. Today, we embark on a quest to align our bodies and minds, cultivating awareness, stability, and poise in every movement. So, let us stand tall with confidence and purpose, ready to embrace the journey of self-discovery and empowerment!
Introduction:
Day 12 marks a pivotal moment in our Pilates journey, where we delve deep into the realms of alignment and posture, fundamental elements in achieving optimal movement mechanics and physical balance. Through a series of mindful exercises and alignment cues, we aim to cultivate awareness of our body’s position in space, fostering stability, efficiency, and grace in every motion.
Before we start with the day, let us welcome you to the AI-powered 28-Day Free Wall Pilates Challenge! This challenge is designed using modern Artificial intelligence tools. We asked AI to act like a trainer and make a 28-day plan for us. We have put this up as a FREE challenge – do try this and let us know how you feel about it.
28-Day Wall Pilates Challenge
28-Day Wall Pilates Challenge
Select the Week to see Day Wise Guides to this AI Designed Challenge.
Execution: Begin lying on your back with your knees bent and feet flat on the floor. Inhale deeply as you tilt your pelvis towards your chest, imprinting your spine into the mat. Exhale as you articulate your spine, lifting your hips off the mat one vertebra at a time until you come into a bridge position. Inhale to hold the bridge, then exhale as you reverse the movement, lowering your spine back down to the mat.
Breathing: Inhale deeply as you tilt your pelvis and lift your hips, exhale as you articulate your spine. Coordinate your breath with the movement to enhance fluidity and control.
Arm Circles with Thoracic Rotation (2 Minutes)
Execution: Stand tall with your feet hip-width apart and arms extended out to the sides at shoulder height. Inhale deeply as you circle your arms forward, bringing them together in front of your chest. Exhale as you rotate your torso to one side, reaching one arm towards the ceiling and the other towards the floor. Inhale to return to the center, then exhale as you rotate to the other side. Continue to flow between arm circles and thoracic rotations, moving with the rhythm of your breath.
Breathing: Inhale deeply as you circle your arms forward, exhale as you rotate your torso. Focus on deep, rhythmic breaths to enhance relaxation and release.
Standing Side Bend with Reach (1 Minute Each Side)
Execution: Stand tall with your feet hip-width apart and arms by your sides. Inhale deeply as you reach one arm overhead, lengthening through the side body. Exhale as you bend towards the opposite side, creating a lateral stretch. Hold the stretch for a few breaths, feeling a gentle opening along the side of your body. Inhale to return to the center, then exhale as you repeat on the other side.
Breathing: Inhale deeply to lengthen through the side body, exhale to deepen the stretch. Breathe deeply and evenly as you hold the stretch, allowing your breath to facilitate relaxation and release.
Main Session: Alignment and Posture (25 Minutes)
Shoulder Blade Activation with Band Pull-Aparts (3 Sets, 12-15 Reps)
Execution: Stand tall with your feet hip-width apart and hold a resistance band in front of you with your arms extended at shoulder height. Inhale deeply as you squeeze your shoulder blades together, pulling the band apart. Exhale as you release the tension and return to the starting position. Repeat for 12 to 15 repetitions, focusing on maintaining a strong and stable posture.
Breathing: Inhale deeply as you squeeze your shoulder blades together, exhale as you release the tension. Coordinate your breath with the movement to enhance stability and control.
Chest Opener with Spine Stretch (3 Sets, 8-10 Reps)
Execution: Sit tall on the mat with your legs extended in front of you and a resistance band wrapped around your feet. Hold the ends of the band with your hands and inhale deeply as you lift your arms overhead, opening through the chest. Exhale as you hinge forward from the hips, reaching towards your toes with a straight spine. Hold the stretch for a few breaths, then inhale to return to the starting position.
Breathing: Inhale deeply as you lift your arms overhead, exhale as you hinge forward. Inhale to return to the starting position. Focus on deep, rhythmic breaths to enhance relaxation and release.
Single Leg Balance with Arm Reaches (3 Sets, 30 Seconds Each Leg)
Execution: Stand tall on one leg with the other leg lifted off the ground and bent at the knee. Inhale deeply as you reach your arms overhead, lengthening through the spine. Exhale as you hinge forward from the hips, extending one arm towards the floor and the other towards the ceiling. Hold the balance for 30 seconds, then switch legs and repeat on the other side.
Breathing: Inhale deeply to find your balance, exhale as you hinge forward. Maintain steady breaths to support stability and control.
Cooldown: Embracing Stillness (5 Minutes)
Seated Spinal Twist with Side Stretch (2 Minutes Each Side)
Execution: Sit tall on the mat with your legs extended in front of you. Bend one knee and cross it over the other leg, placing the foot flat on the floor. Inhale deeply as you lengthen your spine, then exhale as you twist your torso towards the bent knee, placing one hand on the floor behind you and the other on the outside of the bent knee. Hold the twist for a few breaths, then inhale to return to the center and exhale as you reach the opposite arm overhead, creating a side stretch. Hold for a few breaths, then switch sides.
Breathing: Inhale deeply to lengthen the spine, exhale to deepen the twist. Inhale to return to the center, exhale to reach overhead for the side stretch. Breathe deeply and evenly as you hold each position, allowing your breath to facilitate relaxation and release.
Child's Pose with Shoulder Stretch (1 Minute)
Execution: Begin in a kneeling position with your big toes touching and knees wide apart. Sit back on your heels and extend your arms forward, resting your forehead on the mat. Walk your hands over to one side, feeling a gentle stretch along the side of your body and through the shoulders. Hold the stretch for a few breaths, then walk your hands to the other side and repeat.
Breathing: Inhale deeply to expand your ribcage and create space in the torso, exhale to deepen the stretch. Focus on deep, relaxing breaths to enhance relaxation and release.
Reflection and Gratitude
Congratulations on completing Day 12 of the 28-Day Wall Pilates Challenge! Take a moment to celebrate the progress you've made on your journey towards improved alignment and posture. As you continue to explore the realms of mindful movement and body awareness, may you find inspiration in the alignment of your body and the balance of your spirit. I'll see you tomorrow for Day 13, where we'll continue to deepen our Pilates practice with passion and dedication.
Join Our 28-Day Wall Pilates Challenge
Are you ready to embark on a transformative journey to strengthen your body, mind, and spirit through Pilates? Welcome to our 28-day Wall Pilates Challenge, designed to ignite your passion for Pilates and unlock your full potential!
Overview:
Duration: 28 days
Focus: Core strength, flexibility, balance, endurance, and overall well-being
Structure: Each week focuses on specific themes and goals, with daily workouts to guide you through the challenge.
We invite you to join us on this exciting journey and share your experiences and feedback. Together, let's fine-tune and improve this challenge to help others achieve their fitness goals. Are you ready to embrace the 28 Days Wall Pilates Challenge? Let's get started!
Don't forget to check out our interactive navigation app above to easily access each day's workout details. Let the challenge begin!
