One of the most important things that has worked for her has been \u201cbalance\u201d outside the gym. \u201cBalance. Focus on what you are, how you are walking. That\u2019s very important. After a certain age, you\u2019ve got to be very careful about how you walk.\u201d<\/p>\n
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<\/p>\nYasmin then made Helen do a few exercises that help one to walk better.\u00a0\u201cWhat all to do to walk better?\u201d she shared.<\/p>\n
Sit to stand<\/strong><\/p>\n Place your weight on your legs and ankles, stand using your abdominals, then sit and stand. Do it without your hands. Hold for a second and then sit down.<\/p>\n Heel raises<\/strong><\/p>\n This is really important for ankle mobility. So lift up on your heels, then down, and breathe.<\/p>\n Balance<\/strong><\/p>\n While holding the chair, lift one leg up to hip height. Just hold. Hold the chair, engage your core. Let go of your hand for a few seconds.<\/p>\n Now, we are going to put it altogether and walk, mentioned Yasmin. \u201cLift the right leg, put the opposite hand forward, and walk. Look ahead. Don\u2019t look down. Move the opposite hand with the opposite leg.\u201d<\/p>\n Story continues below this ad<\/p>\n While many wellness conversations focus on youth or middle age, her example highlights longevity and overall comfort as the body ages, said consultant dietitian and fitness expert Garima Goyal, adding that\u00a0diet also plays a crucial role in maintaining mobility.<\/p>\n \u201cGentle, nutrient-dense meals provide vitamins, minerals and fibre without heaviness, which is especially valuable for older adults whose appetite and digestive efficiency<\/a><\/strong> may decline with age,\u201d said Goyal.<\/p>\n Protein remains a cornerstone of healthy ageing. \u201cAdequate protein intake supports muscle mass, immune function and recovery. For someone in her 80s, including easy-to-digest proteins<\/a><\/strong> such as lentils, paneer, yoghurt, or fish (as tolerated) can help maintain strength and functional independence. Pairing protein with fibre-rich vegetables and complex carbohydrates also supports stable energy levels and reduces post-meal fatigue,\u201d said Goyal.<\/p>\n Hydration is another key factor in senior nutrition. \u201cDrinking enough fluids throughout the day helps maintain kidney function, supports digestion and prevents dehydration \u2014 a common concern in older adults. Beverages like warm water, lightly spiced herbal infusions, or diluted fruit juices can gently support fluid balance without irritating the stomach,\u201d said Goyal.<\/p>\n Story continues below this ad<\/p>\n![\"Yasmin](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/02\/lift-hold_1600.jpg\")
Helen is doing some basic exercises with Yasmin Karachiwala (Photo: Yasmin Karachiwala\/Instagram)<\/p>\n