India's Venkatesh Prabhu has won multiple marathon medals in the 45km distance in his 70s thanks to his active lifestyle and passion for fitness.
When engineer Venkatesh Prabhu retired 15 years ago at the age of 58, his daughter Bhakti Naik, a physiotherapist and nutritionist, encouraged him to get back in shape. Now, at 73, Prabhu has run more than 50 marathons, including 21km and 45km races. Running, he says, is the key to staying fit and slowing down aging.
Naik said that after a certain age, people's bone density decreases, which in turn reduces joint mobility and muscle mass. Moderate physical activity helps them maintain musculoskeletal health and muscle endurance.
Experts also say that to age healthily, people need to exercise regularly, have an active lifestyle and participate in social activities.
Prabhu started lifting weights in 2007, three times a week. "A few of my friends were diagnosed with high blood pressure and diabetes at that time, which made me realize the importance of staying healthy," he said.
Prabhu works out with a personal trainer to build strength and prevent injuries. His favorite exercises include squats, pull-ups, bench presses, shoulder presses, and deadlifts.
After a year of muscle training, Prabhu started running. The first distance was a few hundred meters. However, within a few weeks, he could run 5 km continuously. The simple runs sparked his interest and he decided to sign up for marathons.
Venkatesh Prabhu and more than 50 medals from marathon races. Photo: Venkatesh Prabhu
Before the race, he embarked on a three-month training program. Three times a week, his coach guided him through stretches and form corrections. At age 59, he completed his first 21 km in 2 hours and 48 minutes.
“I couldn’t believe I ran 21km without stopping. This made me realize that with consistent effort and focus, anything is possible,” he said.
In 2013, Prabhu completed the 45 km in 5 hours and 25 minutes. He then signed up for the New York Marathon and trained with a group called the New York Road Runners. He finished the race in 4 hours and 41 minutes, 44 minutes faster than his first time.
Running has changed Prabhu's perception of aging. At races, he meets runners in their 80s. The oldest participant was 94. "It made me realize that age doesn't matter," he says.
Prabhu has faced many challenges while running, including iliotibial band syndrome. In this condition, the inflamed tendon of the iliotibial band rubs against the hip or knee bone. The pain radiates down to the heel. However, regular stretching has helped him avoid serious injury.
The American Heart Association calls running a popular form of exercise worldwide and has many health benefits. The Australian website Betterhealth says running is a form of aerobic exercise - a physical activity that produces energy by combining oxygen with blood sugar or body fat - and has many benefits.
Research by a group of scientists from Camilo José Cela University in Spain published in the Journal of Applied Physiology shows that jogging helps protect bone density, especially in the elderly.
Thuc Linh (According to SCMP )
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