Proper diet, exercise keys to longevity

By Stevie Emilia

JAKARTA (JP): Disprove the common notion that being elderly is "useless" and burdensome. Live longer and stay vital, but how?

A lively seminar on active aging last week focused on the search for vitality during old age. It featured 95-year-old nutritionist Poerwo Soedarmo, 82-year-old veteran journalist Herawati Diah and Dr. Sadoso Sumosardjuno.

They came to share the secrets of longevity in the one day seminar at the Ministry of Health to commemorate World Health Day on April 7. World Health Day this year took the theme Active Aging Makes the Difference.

Poerwo appeared fit and robust, addressing the seminar with a strongly projected voice and an intelligent show of good humor, as if he was still lecturing at the University of Indonesia School of Medicine.

He was the professor who introduced the Empat Sehat Lima Sempurna basic healthy diet, which consisted of rice, side- dishes, vegetables, fruits and milk.

An Indonesian's life expectancy is 64 years, according to the official statistics.

Despite his age, Poerwo still displays an amazing proficiency to remember the details of his academic discipline, in which he remains actively involved.

To stay fit, he exercises regularly, although with less frequency than he did in the past.

Last year, he used to walk for 15 minutes twice a week then followed by a 30-minute swimming session. Now, he walks around his garden for 15 minutes twice a week.

"My general check-up results are good... my only complaints are that I feel (the effects of) flying and my right ear is almost deaf. I told my doctor about this, but according to him, it's normal," Poerwo laughed.

He maintains his weight by sticking to a proportional diet for people of his age.

"But sometimes I eat sate too ... so as not to forget its taste," he said to the laughter of seminar participants.

Another speaker, veteran journalist and businesswoman Herawati Diah, was in good shape and glowing. Some said she looked 20 years younger.

She attributed her excellent health to her habit of making herself busy.

"I always give myself something to do. Being active makes us feel optimistic," said the graduate from Barnard College, Columbia University, New York.

Herawati is still active in several foundations, in the Movement for Women's Awareness for the Elections -- which groups women activists and scholars seeking a greater say for women in politics.

Still, Herawati is aware of the need for regular exercise. Every morning, she practices 100 to 200 movements as prescribed in Exercise for a New Life. "I only exercise and never take traditional herbs," she said.

The two speakers showed that there is much one can do to remain active and healthy during one's later years. A proper lifestyle, involvement in family and social activities are keys to remaining active, she said.

Dr. Sadoso, a specialist in sports-and-health, had tips for the elderly people to stay fit.

First, he said, older people need to lead a regular life and do physical exercises.

"Older people can do their favorite exercises, but the exercises should be in accordance with their physical ability and ages. Don't do exercises too much." Sadoso told The Jakarta Post during the sidelines of the seminar.

The best exercise for elderly people is a morning walk, he said.

"They can do it for between 30 minutes and 60 minutes. But they should not force themselves in doing it. If it's possible, they can do it while talking with friends or singing. If they can't do it (talking or singing) while exercising, it means they're too fast, and it's not good."

Elderly people can also do their physical exercise by way of gardening, he said.

"By gardening here, it does not mean they (older people) watch their gardeners work, but they also take part," said the 67-year- old doctor.

Second, elderly people should eat regularly.

"Eat food that has plenty of fibers, less fat and adequate protein," he suggested.

Third, enough sleep will also help older people to keep in shape.

"Older people should sleep between seven to eight hours a day. It's not true that older people sleep less. They should sleep as much as younger people."