University chief physician Prof. Marion Kiechle (62) reveals how to stay fit and healthy at any age.
Here you can find out what is particularly important after the age of 60.
"You shouldn't constantly argue with what you can no longer do.
It is better to use the skills you still have to do something useful with them.
This positive attitude leads to a satisfied life.”
Prof. Marion Kiechle, director of the women's clinic at the Klinikum Rechts der Isar.
Life means change - and each phase holds different challenges.
"In order to cope with them as well as possible, you need a personal health and fitness strategy that adapts to everyday circumstances and the respective age," says Professor Marion Kiechle, Director of the Women's Clinic at the University Hospital Rechts der Isar of the Technical University of Munich and former Bavarian Minister of Science.
The 62-year-old doctor herself is a prime example of how – despite all the stressful phases – you can stay fit and healthy beyond midlife.
"You can do a lot yourself," emphasizes Kiechle.
Important parameters are health care, lifestyle and nutrition, and of course exercise and sport.
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Successful chief physician: Prof. Marion Kiechle has been in charge of the women's clinic at the Klinikum Rechts der Isar of the Technical University of Munich for 23 years.
© ACHIM FRANK SCHMIDT
Life stage 60 plus: Counteract bone loss and have carotid arteries checked
Older people are at risk of bone loss, known as osteoporosis.
"More people die from the consequences of this widespread disease than from cancer," explains Kiechle.
“For example, they come to the clinic with a femoral neck fracture, need an operation and suffer complications such as pneumonia or embolism.
And: Osteoporosis is incredibly painful.” Anyone who is 65 or older should have their abdominal artery checked.
With a simple ultrasound, a doctor can determine if a dangerous enlargement, called an abdominal aortic aneurysm, has formed inside.
This sack is considered a ticking time bomb.
Because if the aneurysm ruptures, the patient threatens to bleed to death internally.
"The carotid arteries should also be checked out," advises Kiechle.
"Because this allows deposits on the vessels to be exposed,
which can detach, get into the brain and cause a stroke there,” explains Kiechle.
In addition, the experienced university doctor recommends three important vaccinations for seniors: against influenza (the real virus group), pneumococci (cause pneumonia) and against Covid-19.
Generation 60 plus: replenish vitamin D storage and absorb a lot of protein for the muscles
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Hiking keeps you fit: Professor Marion Kiechle on a tour in the Bavarian Alps.
© private
In order to strengthen the bones, the body needs calcium and vitamin D in particular. Calcium is found in dairy products such as yoghurt, cheese and many mineral waters.
A calcium deficiency can therefore be compensated for with an attentive diet.
Most seniors, on the other hand, cannot replenish their vitamin D stores with the help of their diet - unlike younger people, the production of vitamin D through sun exposure on the skin is usually no longer quite sufficient.
“Therefore, older people should take appropriate dietary supplements.
Vitamin D comes in tablet form.
20,000 units per week is ideal, the dosing instructions can be found on the package insert,” explains Kiechle.
It is also very important in old age to feed the body with enough protein.
Because protein nourishes the muscles.
"As a rule of thumb, you should consume around one to one and a half grams of protein per kilo of body weight every day," advises Kiechle.
Good sleep is also important, according to the top scientist.
Kiechle explains here how she can fall asleep well.
Fit and healthy in old age: Don't struggle with limitations, but stay positive
The psyche shouldn't be neglected in old age either.
In this context, the professor refers to the so-called centenary study by her Heidelberg university colleagues.
You have examined the reasons behind the old age of the participants.
Result: “They have given their life meaning in retirement – for example, volunteered, got involved in the church or cared for their grandchildren.
This has a life-prolonging effect,” reports Kiechle.
Another key to a long, happy life is "acceptance of one's own weaknesses" - i.e. limitations caused by age and illness.
"You shouldn't constantly argue with what you can no longer do.
It is better to use the skills you still have to do something useful with them.
This
a positive attitude leads to a happy life.” A third important success factor for the centenarians was social contacts.
“We humans just need other people around us.
You should start early to prevent loneliness.
So cultivate friendships, leave the house, take part in public life, for example in a club,” recommends Kiechle.
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Enjoying nature: Professor Marion Kiechle enjoys hiking in Munich's local mountains, among other places.
© private
Strength training is particularly important for the 60+ generation
Older people should take special care to maintain their muscle strength, because muscle loss makes you old.
"Those affected no longer walk as upright, appear more shaky, fall more easily," explains Kiechle.
"That's why: Regular exercise and strength training shouldn't be neglected." Neither should cardiovascular training.
It no longer has to be jogging, walking or long walks also have a positive effect.
"The heart is a muscle, it wants to be trained, only then will it stay fit.
The decisive factor here is that the heart benefits from regular training – even at a slightly lower intensity,” says Kiechle.
By the way, moderate exercise is also beneficial for arthrosis patients, because the mobility of their joints is retained for longer and the wear and tear process is often slowed down as a result.
