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would a spirometer or other forms of breathing exercise help in building ling capacity for senior citizens ? any first hand experiences?

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Article from World Economic Forum : 

• COVID-19 has disproportionately affected older people's lives and livelihoods.
• Ageism has worsened those effects and prevents necessary solutions.
• Here's how we can overcome biases and help support the aging population.

The COVID-19 pandemic has disproportionately affected older people around the world, causing devastating blows to their physical health, their mental health and their livelihoods. The insidious effects of ageism are making these challenges even more difficult to overcome.

Stereotypes, prejudice and discrimination based on age enhance existing inequalities and prevent effective countermeasures. The assumption that all older people are frail or dependent is not only inaccurate but also harmful.

For the world to fully recover from the far-reaching effects of the pandemic, we must first address the biases that are underlining COVID-19's damage to older adults. A new report from the World Economic Forum's Global Future Council on Longevity, "COVID and Longer Lives: Combating ageism and creating solutions," outlines the importance of ensuring that responses to the pandemic are informed, inclusive and targeted to protect the rights and dignity of older adults.

How COVID-19 affected older adults

Older adults, especially those with pre-existing co-morbidities, have been the most vulnerable to the health effects of the virus. Long-term care facilities, in particular, have seen heightened cases of mortality.

In many low- and middle-income countries, older adults face additional issues including access to care, weak health systems, poor infrastructure and the spectre of severe longer-term socio-economic effects of the crisis.

In addition, even before the pandemic, reports showed that many older adults were already more socially isolated and experienced more loneliness than the rest of the population. Coronavirus containment measures, including confinement measures, physical distancing and restrictions on movement and social gatherings, increased the risk for social isolation and loneliness.

Remaining at home makes it challenging to engage in healthy lifestyles such as physical activity and eating well. There's also a mental toll: Social isolation has been linked to an increased risk for premature death, similar to cigarette smoking, physical inactivity or obesity.

What ageism gets wrong

Ageism tends to paint all older adults as the same. The reality is that older persons are diverse and have several different identities. They are more than their age.

Undervaluing the economic contributions of older adults and considering them a burden on economies is another form of ageism. In truth, many older people are essential to society and contribute to the economy in terms of both paid work and more importantly, less visible unpaid work such as caregiving and volunteer work.

The paid and unpaid contributions of older people equal or surpass the costs of caring for older adults. For example, older people are responsible for more than half of consumer dollars spent in the US, and people over the age of 50 years contribute more than $745 billion to the US economy in the form of volunteering, caregiving and childcare.

More difficult to measure but just as important, older persons who provide care for their grandchildren often contribute to the knowledge, skills and socialization of these children and allow their parents to work and contribute to the economy.

How we can help older adults thrive

Older adults want to maintain their independence, have easy access to transportation, integrated age-related services, recreation and connection to nature. The right care at the right time in the right place is therefore crucial.

Virtual solutions can help older adults get the help they need, in terms of health care, social connections and access to services. But first, we must overcome the "digital divide." Older adults disproportionately have difficulty accessing technology and their digital literacy tends to be low. We must address the accessibility gap to deliver the support required for older adults to continue to thrive in their homes and communities.

In addition, we must remember how much older adults still have to contribute to society, instead of only seeing the dynamics of support and dependency. The best solutions encourage social participation and connectedness and foster a sense of belonging.

Social connections between generations are vital. There is so much we can learn from each other, if only we reach out and make an effort.

We should also explore creating an instrument to address structural barriers older adults face and protect the rights. For example, could we create a UN Convention on the Rights of Older People? There's more work to be done, but ridding our biases and acknowledging the importance of older adults in our economies and societies is an important start.

28 Oct 2020

1. Sofiat AkinolaProject Lead, World Economic Forum
2. Read More at : 
   bit.ly/2Q0yFlw

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Reading is one of the best ways to keep our minds occupied and engaged and here are a list of sites from where you can read books for free :

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We need to redo our toilet for safety. Please advice

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Books have the power to transport us to new worlds and different times

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They have everything they wanted as a teenager -- only they seem to have got it all 50 years later, says ad guru Sandeep Goyal.

Article By: Sandeep Goyal /Rediff.com

Illustration: Dominic Xavier/Rediff.com

Seenagers -- 'Senior Teenagers' -- are the newest demographic cohort of interest to smart marketeers.

Yes, these are senior citizens living the life of teenagers! They have everything they wanted as a teenager -- only they seem to have got it all 50 years later.

In fact, for them it is actually even better than being a teenager as they are at a life-stage when they can choose to live their life on their own terms.

No more having to go to school or to attend college; no time-table of classes, no homework to be done; no quizzes, no exams; no money issues -- in fact abundant finances; they have their own house, own car (most times a pretty fancy one at that); no student loans to worry about; no real life responsibilities; lots of well-to-do friends and most importantly loads of freedom, and time, on their hands.

Interestingly, today's 'Seenagers' are what sociologists have always called the 'baby boomer' generation -- loosely defined as those born between 1946 and 1964.

This was the generation labelled as hippies and yuppies; they are the ones that experienced Woodstock and the Vietnam War in the West; were enamoured of The Beatles, Bob Dylan and The Rolling Stones; and saw first-hand both boom and bust economies.

In India, a similar age segment are those born post Indian Independence till the 1965 War... all in the 55 to 70 years age-group -- those who grew up in the era when India used to win a Gold in hockey every Olympics; Rajesh Khanna was India's biggest superstar and Amitabh Bachchan represented a nation's frustrations as the Angry Young Man; you had to wait 10 years for a Fiat car booking to mature and you needed 'influence' to get a gas connection and a landline phone.

This is also the generation that gained maximally when the economy was opened up in the 1990s, creating job and wealth-opportunities that many grabbed and maximised.

A recent report by the Confederation of Indian Industry estimates that potential market size driven by affluent senior citizens (read active adults) is possibly as large as Rs 1 trillion.

The report also suggests that the 60-plus population forms in excess of 25 per cent of the cumulative bank deposits.

Interestingly, as per data analysed by the Indian Hotel Company from 2014, the revenue from the 60-plus generation on holidays has been growing at 14 per cent, year-on-year.

So, 'Seenagers' are a segment not to be taken lightly. Especially by wealth managers.

Today's 'advanced youth' sign up for everything from bourbon tastings to cigar clubs. They buy expensive second (or third or fourth) pads in communities with names like Renaissance, Bliss, Celebrate and Xanadu.

They are the biggest customers for Yamazaki, Hakushu and Hibiki whiskies from Japan which are seen to be more 'in' than single malts Aberlour, Balvenie or Laphroaig which are considered passe.

They prefer Royce chocolates, or those that come from Neuhaus, Michel Cluizel and Jacques Torres.

Why? Well, many were amongst the first to join the IITs or go to the IIMs.

They have worked at multinationals, travelled the world, imbibed good tastes and have enough money in the bank to last them to their end.

The 'Seenagers' are no longer subject to school tests ... but they are still taking tests. Only now they are called screenings, procedures and examinations, and the results decide whether they need a cataract procedure or laser surgery.

A stent, a pacemaker? Or a colonoscopy? So, these are big customers for good health services.

They are also active in the gym, take zumba classes, and are not even afraid of signing up for pilates.

Of course, there is always golf, and golfing holidays with old buddies and ex-colleagues to look forward to at St Andrews or Shinnecock Hills.

Old they may be in numerical age, but most are not daunted by technology.

In the lockdown, many were active conducting Webinars (and, of course, attending a dozen a week), joining Old Boys' alumni Zoom calls ... they have little or no fear of net-banking or travel e-bookings or hailing an Uber cab.

Traditionally, seniors in Indian society were seen through a stereotypical lens: Retired folks joining 'laughing clubs', bhajan mandlis, and living with their children and grand-children on measly pensions.

At least that was how they were portrayed in Bollywood movies (especially Baghban) and TV serials where sanskari Alok Nath invariably played the suffering, pitiable and broke retiree father, constantly at the mercy of thankless offsprings.

'Seenagers' are obliterating that portraiture. They are living up life. Not just the men-folk. But the wives too.

They are not stinging on the good things of life: As affluent couples they are dressing well, eating well, travelling well, socialising well and are not getting stymied by any &'age appropriate' norms.

To 'Seenagers', age is but a number: Totally irrelevant unless, of course, it happens to be a bottle of wine!

Feature Presentation: Rajesh Alva/Rediff.com

https://www.rediff.com/business/column/happy-and-happening-seenagers-rock/20200807.htm

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No, it’s not a typo — ‘seenagers’ is the new portmanteau for ‘senior’ and ‘teenagers’ without the baggage

What is life without a little fun? Retirement pension plans are one thing and deciding to make the most of the retired days is another. Next time you hear your elderly aunt is planning a Vegas trip instead of a pilgrimage, take pride in having a seenager in your family.

Meet the seenagers — senior teenagers, who are aggressively opting for smart phones instead of phones with qwerty key pads, are saying no to portable transistors and embracing iPads and iPods, Hungama Radio becomes a must have, their phones have the YouTube app and they prefer the smart TV for their choice of shows.

This has led us to witness groups of crisply-dressed, silver-haired people chatting away at coffee shops. Life for some seniors is at their rocking best. Seenagers are setting serious examples of life goals to the younger lot.

Seenagers are those who have not let age slow them down. So much so that despite starting their fitness journey late they are not shying away from being part of triathlons, treks and adventure sports, giving youngsters a run for their money.

Read More at the Hindu News Site : 

https://www.thehindu.com/life-and-style/seenager-mitra-phukan-sarita-akkam/article25897575.ece

By 

Prabalika M. Borah

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In a bid to make individual taxpayers' life easier, Finance Minister Nirmala Sitharaman, in the Union Budget 2021, announced that senior citizens above the age of 75 years, who only have pension and interest as a source of income will be exempted from filing the income tax returns.

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keep oneself occupied after retiement is a big challenge.. any thoughts

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Inspiring story of a 59-year-old author who made lakhs writing romance novel

By Abhishek Mande Bhot

When she was a child, reading books was a source of great joy for Sundari Venkatraman who's now 59. But sometime in middle school her school’s librarian took the fun out of it by prescribing exercises at the end of each reading cycle. However it also made Sundari realise that she enjoyed reading for the sake of reading.

By the time she was in her teens, she discovered Mills & Boons.

Nearly three decades later, when she started her writing career, Sundari knew exactly what genre she would pick. “I love to read romance and therefore prefer to write in the genre. I enjoy reading happy stories. And that’s exactly what I want to give my readers,” she says.

So far Sundari has written 52 books and she’s managed to do all of this in just a little over 13 years. “I started writing when I was a little over 39,” she recollects.

Soon after she got married, Sundari moved from Chennai to Mumbai. She had two children and when they were slightly older, she took up a job in a school as an EA to a school principal. Wanting to explore her options, Sundari quit and began blogging.

When Mumbai Mirror started operations in 2005, she joined there and set up the listings for the paper – a section that announced upcoming events in the city. She then moved on to a Bollywood entertainment website that Network 18 had started in 2007 as part of the company’s first serious thrust in digital.

All the while Sundari kept writing on the side, mostly as a passion she always wanted to pursue. “Honestly, there was a time when I didn’t even think I could write. But then one day I started and that was that,” she recollects.

Initially, she would publish her books in a series format on her blog till a Facebook friend pointed her to Amazon Kindle Direct Publishing.

“I thought it might be difficult to publish online and I may find it difficult to learn the ropes. But it was not at all difficult and I was overjoyed when I published my first book and there were readers who were actually paying to read my book. And I was making an excellent percentage of royalty,” she says.

At the time she began writing, self-publishing wasn’t a very respectable proposition. If a publication didn’t pick up your book, you were deemed unworthy. This was long before the digital revolution truly took roots in the country’s ecosystem, ebooks were and the publishing industry was blissfully living in a bubble and rejections were far more common.

“It was a horrible experience,” she says of her rejections, “I used to cry over the rejections each time. But every time I received a rejection, I went back to my novel and tried to find out what there was to not like in it. I couldn’t find any fault. To me, my story was really good. Not perfect, maybe, but definitely something worth reading. I sincerely believed that out of the English-speaking population, I should be able to get at least one million readers for my book. It was that belief that kept me going.”

And so, disregarding the norms, she started self-publishing.

She continues, “I can proudly say that I brought the ‘cool’ into self-publishing in India. It wasn’t as if I was the first Indian author to go the indie way. But yes, there were many, especially in the traditionally published authors community who heckled at me. I have heard whispers and more about why I must have gone the indie way as the reason was probably because no publishing house wanted to publish my book.

“I have no qualms about announcing (why whisper?) from the top of a building that ‘Yes, I went the indie way because there were no takers for my novels from the traditional publishing industry.’ That is but the truth. And I don’t shy away from it. Today, I realise that each one of those publishers had really done me a huge favour. I am not just an author but an entrepreneur thanks to their rejection and I am a slave to no one. I can tell the stories exactly the way I want to. It is the readers who know best. It’s for them to decide if they want to read me or not.

“With 20000-25000 (sometimes even 30k) pages read on Kindle Unlimited every day, I think the readers have made their preference clear. But still, I have a way to go, as I haven’t reached the one million audience who are definitely there for me (if not more).”

By her account, she’s made more than Rs 40 lakh over the last years or so by self-publishing on Amazon.

“When I started, I never thought I will make enough for a living. But with more books written and published on a regular basis, bringing me more and more readers and fans, I realise that it is possible. I went about the whole thing without having too many expectations. I just kept writing, publishing and marketing and one fine day I found myself in this happy space. I also realise that if I don’t publish over a period of three months, the income tends to fall. It’s the new title that pulls all the other books up,” she says.

Sundari’s latest book is in a different genre with the mythological character Parshurama has the protagonist. This is her 52nd book and has no plans of slowing down.

“I wish to keep writing till the end,” she says. “I have a muse in Nora Roberts and I keep chasing her numbers. She was 31 when she started writing and has 220+ books to date. I know I might never reach her total as she still keeps writing. But yes, her numbers motivate me.”

Source:

https://uk.movies.yahoo.com/sundari-venkatraman-inspiring-story-of-a-59-year-old-author-who-made-lakhs-writing-romance-novels-040439267.html?guccounter=1

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Mr Kanti Mohan conducted a very informative session on the importance of a will and shed some light on its various nuances. A summary of his session is set out below:

A will is a legal declaration that sets out the devolvement of a person’s assets after his demise.  If any asset is devolved during the lifetime of a person then such devolvement is considered a gift which has separate legal implications.

Why is a will important?A will is necessary if the assets of the owner has to be distributed in the manner that the owner of the asset (testator) would like it to be distributed. In the absence of a will, the assets would be distributed in the manner prescribed under the Hindu Succession Act, in case of Hindus and other related laws for other communities. In the absence of a will, the assets are distributed by a court appointed administrator, in accordance with the related law, who may not take the same care as an executor ( a person nominated by the testator to distribute his assets) of the will in the distribution of the asset.

When is a will a legal document?Oral wills are not legally accepted, the will has to be a written document. For a document to be a legal will, it has the following aspects

1.    It should clearly set out the intent of the owner of the assets to devolve their assets in a particular manner

2.    It should be signed by the person executing the will

3.    It should be witnessed by at least two persons

4.    At the point of execution, the person should be of sound mind.

How to create a will?The will should define the assets in question clearly. Immovable properties should be clearly identified and defined, with specified boundaries etc. so that the identification of the property at a future date does not pose a problem. It also important to state the amount of your interest in the property. In case of movable assets like jewelry, bank balances, vehicles etc., these assets also need to be clearly identified. In case of jewelry the kind of jewelry, the number, and any other detail including photographs can be included so as to avoid any misunderstanding of the asset at a later date. Any shares that need to be passed on should be clearly identified. If there are any partnership interests these also need to be specified clearly.

A will does not require any stamp paper but can be executed on plain paper. However, it is very important that the will is signed by the person making the will. An unsigned will is not a legal document.

Further it is also important that the will is witnessed by two witnesses. It is recommended that one of the witness is a doctor and other an attorney. If a doctor witnesses a will then there cannot be a dispute on whether the person was of sound mind at the point of execution of the will. Likewise, an attorney as a witness helps to maintain the legality of the document.

 It is also recommended that the will should nominate a person as the executor of the will. An executor is a person who is known to the person executing the will and who will act in accordance of the will and ensure that the assets are taken care of during the devolution process and distribute the assets in a fair manner

Revocation / modification of willDuring one’s lifetime a will may be revoked or modified. It could also address assets acquired after the making of the will. In case of addition of assets, it is recommended that one execute a codicil or a supplementary. A codicil modifies specific provisions of an earlier will without affecting other provisions. This does not disturb the earlier will but will reference the new assets

Registered and unregistered will. Both registered and unregistered wills are legal documents. Law requires that both be treated on equal footing. It is not mandatory for a will to be registered for it to be legal. However, when a will is registered, then there is a public record of a will being executed. This eliminates disputes on execution. Also, when a will is registered, the registration is on a particular date. This date cannot be challenged and wills prior to the registered will be invalid

Importance of a will in the context of ancestral property and self-acquired properties.Any property that has devolved through an execution of a will is a self-acquired property. A property that has not devolved through a will but by the law over four generations is an ancestral property. Thus, any property can become a self-acquired property if a will is executed which specifies its devolvement

Will in case of Foreign propertiesIn case of Foreign properties and Indian properties it was recommended that two separate wills be made and kept distinct, with no reference to either so that either can independently function and is not dependent on each other for execution

Safe custody of willIt is important that a will be kept in safe custody and that there is knowledge of the existence of the will. It was suggested that a copy of the will be sent to the heirs so that they are also aware of the will

ProbateProbate is the process where a court legally certifies a will and permits the executor to acct in accordance with the provisions of the will. A probate is not always necessary to execute a will but may be necessary is specific cases or in case of some dispute.

Types of willTestamentary will or traditional will is when a property is devolved through will. When a property is devolved in the absence of a will through the Hindu Succession Act then such devolution is call intestate

Joint wills. Joint wills are normally made if both the spouses are in agreement on the devolvement of assets and the assets are in joint names. However joint will are sometimes problematic since in case of death of one spouse, the other cannot modify the will.

Reciprocal wills are preferred by spouses who concur on the way their assets need to devolve. The will states that so long as one spouse is alive the property will be enjoyed by the living and after the death of the second spouse the property will devolve to the heirs.

Concurrent wills like foreign will and Indian will i.e. two separate wills that exist concurrently for different sets of assets.

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INCONTINENCE IN SENIOR CITIZENS! 

Urinary incontinence in elderly people occurs when elders lose control over the bladder. It can occur as a result of various factors triggered by aging. People experience various levels of urinary incontinence starting from urine leakage in small quantities to emptying the bladder without the individual’s control. 

Even though it is a common issue in adults, women above 50 are more susceptible to this condition than men. The reason behind urinary incontinence is simple. As the person ages, the muscles around the bladder tend to weaken. This can happen at any age though.There are other reasons that can lead to urinary incontinence and it is a symptom of health conditions such as kidney stones, urinary tract infection, enlarged prostate, and even some cancerous conditions. 

Types of Urinary Incontinence: 

There are 3 major types of incontinence and a senior can experience one or all three types of incontinence at the same time.

• Stress Incontinence – This occurs when the bladder muscles lose control due to some physical activity such as sneezing, laughing, exercising, and coughing. These activities will have a direct impact on the sphincter muscle that holds the bladder.
• Dribbling Incontinence – This occurs due to the inability to empty the bladder and common in people with conditions such as urinary tract and prostate gland infections. Urine gets leaked from the half-emptied bladder and it is also called overflow incontinence.
• Urge Incontinence – The person feels a sudden and uncontrollable urge to urinate but the urine gets leaked as soon as the urge starts.

The Reasons Behind Urinary Incontinence (Apart from Ageing):

• Due to certain types of surgeries – Surgeries such as hysterectomy, cesarean and other surgeries that involve certain damage to the pelvic floor muscles can lead to incontinence in the long run.
• Due to enlarged prostate – The prostate gland surrounds the bladder and due to its enlargement, the bladder and the urinary tract can get damaged. It will eventually lead to incontinence.
• Due to some conditions in the bladder – Chronic conditions such as inflammation within the bladder, inflammation in the prostate gland, and other conditions that influence the bladder can lead to incontinence.
• Due to side-effects of certain medications and drugs – Few heart medications, sedatives, drugs for blood pressure, painkillers, and muscle relaxants can cause incontinence.

Treatment for Urinary Incontinence:

Behavioral therapy: After a diagnosis is made, behavioral therapy is often the first treatment. This may involve:

• Learning to delay urination:You can do this by gradually lengthening the time between bathroom trips. One can also practice double voiding, which is when a person urinates, waits for a few minutes, and then urinates again. This teaches the person to drain their bladder more thoroughly.
• Scheduled bathroom visits:This is often effective for people with mobility issues or neurological disorders, even if this means someone else is in charge of taking you to the restroom.
• Pelvic floor muscle exercises: Kegel, these exercises strengthen the muscles that help regulate urination. Usually one needs to practice these a few times a day, every day.
•  Fluid and diet management: Although diet alone can’t cure urinary incontinence, it can improve bladder control. Certain beverages like carbonated drinks and alcohol can cause your bladder stress. Even drinking coffee or tea while taking prescribed medication can aggravate it. Additional bladder irritants to avoid include milk, tea, honey, soda, and very spicy foods.

Kegel exercises:

Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, just about anytime.

How to perform Kegel exercises?

To get started:

• Find the right muscles:To identify your pelvic floor muscles, stop urination in midstream. Once you've identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.
• Perfect your technique: To do Kegel, imagine you are sitting on a marble and tighten your pelvic muscles as if you're lifting the marble. Try it for three seconds at a time, then relax for a count of three.
• Maintain your focus: For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs, or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
• Repeat three times a day: Aim for at least three sets of 10 to 15 repetitions a day.

Do not make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.Pelvic floor muscle exercises are Kegel, and it helps males and females in both urges and stresses urinary incontinence.

Bladder training is an important form of behavior therapy that can be effective in treating urinary incontinence. The goals are to increase the amount of time between emptying your bladder and the number of fluids your bladder can hold. It also can diminish leakage and the sense of urgency associated with the problem.

Bladder training requires following a fixed voiding schedule, whether or not you feel the urge to urinate. If you feel an urge to urinate before the assigned interval, you should use urge suppression techniques - such as relaxation and Kegel exercise.As success is achieved, the interval is lengthened in 15 to 30-minute increments until it is possible to remain comfortable for three or four hours. This goal can be individualized to suit each woman's needs and desires.

Some useful videos demonstrating How to perform Kegel exercises:

1.https://www.youtube.com/watch?v=MJ7EfGu03-0&t=115s

2.https://www.youtube.com/watch?v=Wjb20SXIvA4 

“NOTHING WILL WORK UNLESS YOU DO”- Maya Angelou

I hope this article helps you and solves your doubts regarding urinary incontinence.

Stay Fit, Stay Healthy.Keep Going! 

By Dr.Kiran Anil Palande

Cardiopulmonary Physiotherapist

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Watercolors are colors used to paint on paper by dissolving them in water. They are an obvious medium of choice for most as they are non-messy, odourless, easily washed off, do not stain clothes permanently, are safe & economical. They have been commonly employed in schools & art institutes all over. There are two types of watercolors-

1)    Transparent

2)    Opaque.

While the opaque watercolors, commonly known as POSTER COLORS (generally available in small bottles) are relatively easy to use as they are a thick pasty mass "applied" with a brush onto a surface (as a house painter paints the walls), the TRANSPARENT WATER COLORS, though appear relatively easy, need a lot of guidance & practise! It is also necessary that you draw well-- almost anything.

PAPER: For water color painting you MUST have a stout card like WHITE HAND MADE PAPER (preferably special 300 gsm handmade paper manufactured FOR WATERCOLORS ONLY).

BRUSHES: A few round (pointed) & flat brushes are also reqd.

PAINTS: Camlin brand students’ or artists’ watercolor set of minimum 12 tubes is the best.

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This was the conclusion of a report, ‘Understanding and Reducing Absenteism in the Indian Civil Service with Special Reference to Karnataka’, authored by Guo Xu, Assistant Professor, Berkeley, Haas School of Business

·       Senior officers are more likely to be present and work longer hours per day on average.

·       Compared to junior employees, senior employees are 21% points more likely to be present on any given day, staying on average 43 minutes longer each day.

·       While a third of all employees clock-out between 5-5.30pm, senior officers leave office substantially later.

·       A positive relationship was documented between the attendance patterns of the senior officer and the attendance of his/her subordinates.

The report summarized the findings based on the analysis of the attendance data provided by the Karnataka Evaluation Authority (KEA). The data covers the clock-in and clock-out times of 7,757 individuals between January 2014 and June 2019.

Source:

https://kmea.karnataka.gov.in/storage/pdf-files/Reports%20and%20other%20docs/HAAS%20School%20KEA%20final%20report%20ES.pdf

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This presentation was made at a Webinar by Amol Pai, (CTO, State Bank of India), along with Hema Bapat (DGM, State Bank of India) on January 23, 2021.

If you have any questions relating to any of the above, you can ask in the comment box below. In order to be able to do that you have to register with us. Please click on the 'Join Us' Button in the top right hand corner and follow the instructions. Once you have registered with us you are welcome to ask the question in the comment box below!!

Alternatively you can email us at contactus@seenage.life or WhatsApp at 7411485820

• Admin, Seenage.Life

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Tamil Nadu’s Dharmapuri couple Ex-Joint Director of Agriculture RR Suseela and Ex-Assistant Director N Madhubalan are cultivating fruits, vegetables, flowers and small trees on their 1500 square foot roof garden.

By Sanjana Santhoshi

Jan 20, 2021

To set an example of how organic farming can be done easily from home, a retired couple from Tamil Nadu’s Dharmapuri district has set up a mini forest on their rooftop. Madhubalan and his wife, R R Suseela, who both worked with the agriculture department, grow over a 100 plants in a 1,500 square foot area and have trained over 100 families in organic farming in their neighbourhood.

“While working as an agricultural officer, I had the opportunity to visit many houses and fields where farmers carry out cultivation. However, I noticed that only a few of them could take up cultivation near their homes, owing to a lack of space. This made me think of how cultivating on rooftops might be a better bet, because many houses have one, and it may help those who don’t have much land at their disposal,” Madhubalan said.

In 2011, Madhubalan discussed this idea with his wife. Over the next few days, the couple came up with a plan, keeping in mind things to ensure before opting for a rooftop garden.

The 62-year-old says the first and most important step is to waterproof the garden to prevent water from seeping into homes below. For this, he and Suseela opted for a solution which accounts for expansion under physical or thermal movements of the building, without compromising on the durability and protection. Next, they installed a water storage tank in the garden, because carrying a bucket of water to the roof every day was not feasible in the long run. Then, they collected seeds, manure, and grow bags, which they bought from trustworthy organisations and other farmers in their village.

“A roof garden is a one-time investment. We invested Rs 10,000 almost 10 years ago and started with planting 20 crops of fenugreek, coriander, and a few other greens. Now, we have many fresh fruits and vegetables growing here, including tomato, chilli, brinjal, bitter gourd, pumpkin, lady’s finger, banana, guava, and pomegranate. We also grow shoe flowers and roses, and small trees such as drumsticks and neem,” 58- year-old Suseela said.

In 2016, Madhubalan retired as Assistant Director of Agriculture, and Suseela retired in 2019 as Joint Director of Agriculture. Even before retirement, the couple spent time taking care of their garden both before they left for work and after they returned home. After they retired, they found even more time to do so and began experimenting with growing plants such as tea, various kinds of herbs, and aloe vera.

Madhubalan says he opted for organic farming because it has a host of benefits. “Not only does it ensure fresh produce, but also benefits the environment in numerous ways, and helps strengthen the health of the soil. I believe the more biodiversity there is on a farm, the more stable it is,” he says.

Suseela and Madhubalan use farmyard manure, vermicompost, neem cake and pungam cakes as manure. They also use coconut coir, which plays a key role in providing an ideal growing environment to the plants. It also helps fast-draining soils hold onto water a little bit longer.

As their mini jungle grew further, it caught the eye of villagers in the Vennampatti housing community in Dharmapuri. A few began visiting the couple’s garden to find out more — Madhubalan and Suseela were more than happy to invite them in. They now give free classes on how to start gardening and provide tips on where to buy grow bags from, and why drip irrigation is better, among other things. Till date, the couple has taught over 100 families in their village how to grow an organic garden on their rooftops.

Ashokan K, a villager from Dharmapuri, says, “I began noticing the plants on Madhubalan’s terrace garden two years ago, and contacted him to ask if I can visit. I was surprised to see hundreds of plants on the rooftop. Inspired, I collected some flower seeds and now, I grow shoe flowers and roses myself. But I had many doubts about how to go around cultivation, and Madhubalan helped me out. He told me about things I should keep in mind, and shared a few tips on how to grow plants at home.”

Madhubalan says some of the produce grown in his garden is kept for himself, and the rest he distributes to neighbours. “While we can earn money by selling the products in the market, we wish to share them with our neighbours and make new friends instead,” he says.

Mohan Das, another villager of the area, says, “I’d received some vegetables from Madhubalan back in 2015. I was impressed by their freshness and taste and visited his garden to know more. He, and his wife, helped me understand how easy it is to cultivate crops on rooftops, and taught me more about organic farming. They gave me tips on how to set up planting containers, prepare the soil, and plant vegetables, as well as how to keep the crops healthy with organic pest control.”

On Madhubalan’s Facebook page, Vivasayam karkalam – விவசாயம் கற்கலாம், (Let’s Learn Agriculture) he posts pictures of his produce and shares their various benefits and tips on how to care for the plants. This led to his followers requesting he start online classes to educate more people on the methods of terrace gardening.

During the COVID-19 lockdown, Madhubalan and his wife gave free classes to over 1,000 people. “We feel happy when our students send us pictures and videos of their own rooftop gardens. Some homemakers also make a decent income from selling their produce, and hearing that makes us very proud,” Madhubalan says.

The couple also has a website, which aims to help farmers and newbies learn about more terrace gardening.

(Edited by Divya Sethu)

Source: https://www.thebetterindia.com/247543/tamil-nadu-suseela-madhubalan-roof-gardening-how-to-vegetables-fruits-trees-hundreds-free-san196/

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It is important for everyone, especially senior citizens, to make exercise an everyday habit of your routine. When you are not active and you have a sedentary lifestyle, over time you will tend to get stiff, loose muscle mass, and risk becoming even more sedentary. Keeping muscle strength throughout life helps you maintain your ability to do activities of daily living, and one of the most important muscle groups to keep strong as you get older is your abdominals.

Having a strong core enhances your balance and stability to prevent falls and injuries that might occur. Abdominal strengthening with appropriate lower back pain exercise is important for the overall health of your back.

Posture and stretching exercises are important for the safety and range of motion during lower back pain exercises.Spinal extension exercises are a good choice in strengthening the low back and have been shown effective in reducing symptoms.

CAUTION: Anyone with existing back problems should consult a doctor before attempting these exercises.

Let us have a look at the back and core exercises:

Straight leg raises: This exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, get out of a chair, and maintain your posture, which helps back muscle pain.Steps:

1.Make sure that you tuck your shoulders down and orient your palms to the sky.

2.Keep your knees well bent while you support your low back.

3.Slide-out the leg you are going to raise.Keep your toes pointed towards your nose and raise your leg.

4.Lift your leg no higher than the opposite thigh.

5.Pause.Bring the leg down in a controlled manner (do not drop!)

6.Pay special attention to your breathing through the movement and make a point of not holding your breath. 

 Bent knee raises: This exercise works on your abdominal muscles and hip flexor muscles which will improve your ability to get out of bed, rise up from a chair, and maintain your standing posture. 

Steps:

1.Lie down on your back with knees bent.

2.Tighten your abdominal muscles.

3.Think of your belly button pressing on your spine

4.Lift your knees one at a time toward your chest. Hold for 5 seconds. 

5.Return both legs to the floor. Repeat 10 times. 

 Cat and Camel: The purpose of this exercise is to stretch and extend the lower back and mid-back muscles. It is also a great exercise for loosening up the pelvic area and learning the pelvic tilt. 

Steps:

1.Begin by getting on your hands and knees on your bed or the floor, but only if you can safely get back up.

2.Keep your back in a neutral position.

3.Round your back up and bring your head down to make the cat arching his back.

4.Then reverse by allowing your back to relax forming the valley between the camel’s two humps. 

5.Return to the starting position and repeat 10 times.

Back extension: To stretch and extend the lower back and mid-back muscles. It can also help with back pain associated with postural strain. 

Steps:

1.Begin by lying face down on your bed or the floor with your hands palm down by your face.

2.Begin to bring your head up and slowly arch your back.

3.Push up to your elbows.

4.Return to the starting position and repeat 10 times.

Bridging: This exercise helps strengthen the hip extensors, buttock muscles, and hamstrings. It also helps strengthen the low back and sacroiliac. This can improve your ability to stand and maintain your balance.

Steps:

1.Lie down on bed or floor with knees bent.

2.Your hips are neutral.Lift bottom as high as comfortable off floor.

3.Pause, then return to the starting position and repeat 10 times. 

Core exercises for seniors are great because they allow older adults to maintain their strength without causing pain or muscle damage. 

You can practice them at home for 20 minutes a day a few times a week for better results.

Strengthening the core is all about providing you with a stronger, more stable body and will lead to a better sense of independence as you can walk, lift, and move freely.I hope these exercises will help you to improve your core muscles. 

Keep Going

Stay fit, Stay Strong 

BY DR. KIRAN ANIL PALANDE

(CARDIOPULMONARY PHYSIOTHERAPIST) 

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They say you are never too old to learn. At 96, Karthyayani Amma from Kerala is a living proof for that statement. Karthyayani, a native of Alappuzha district scored 98 marks, out of 100 in her first formal examination under the Kerala Literacy Mission's 'Aksharalaksham' (Million Letter) programme.

The examination focused upon three core areas: reading, writing and mathematics. Karthyayani Amma scored 38 out of 40 in writing, and cent per cent in reading and maths. When the media asked her how the exams went she replied that some of the questions she had prepared for was not asked. "I learned so much for no reason. The tests were way too easy for me," she said.

Karthyayani Amma aims at clearing tenth standard equivalent examination when she turns 100, reports Onmanorama. Karthyayani Amma, a vegetarian wakes up at 4 in the morning. She claims she has never been to a hospital all these years except for an eye surgery.

As a young girl, Karthyayani Amma had to give up schooling at a young age due to financial constraints. She worked as a domestic help and sweeper to bring up her six children following the death of her husband. Karthyayani Amma was inspired to take up learning by her daughter who at the age of 60 cleared her Class X equivalent a couple of years ago.

The 'Aksharalaksham' literacy project, flagged off by the government of Kerala on Republic Day this year, operates through 20,86 accredited learning centres across the state. The learning centres were established following a trial survey that was conducted in the 21,908 wards of Kerala.

Those who have not gone to schools have to pass the Aksharalaksham examination after the 4th equivalency classes. After this, they have to pass 4th and 7th Equivalency Examinations to be eligible to appear for 10th Equivalency Examination.

Source:

https://economictimes.indiatimes.com/news/politics-and-nation/96-year-old-karthyayani-amma-clears-keralas-literacy-exam-win-hearts/the-literacy-programme/slideshow/66447005.cms

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SOME SENIOR CITIZENS SUCCESS STORIES:

1.     Gladys Burrill (from USA) ran her first marathon in 2004 at the age of 86. She completed five out of seven marathon attempts, setting a Guinness World Record for being the oldest (at 92) woman to complete a marathon on her last event, on Dec. 12, 2010.

2.     Teiichi (from Japan) who started climbing Mount Fuji every year, since age 89, became the first centenarian to conquer Japan’s tallest mountain (12,385 feet high).

3.     Colonel Sanders started KFC, at age 65

·       At age 5, his father died

·       At age 16, he quit school

·       At age 17, he had already lost four jobs

·       At age 18, he got married. He joined the army and washed out there.

·       At age 20, his wife left him and took their baby. He became a cook in a small cafe and convinced his wife to return home.

·       He did several odd jobs. At age 65, he felt like a failure & decided to commit suicide.

·       He sat writing his will, but instead, he wrote what he would have accomplished with his life & thought about how good of a cook he was. So he borrowed $87 fried up some chicken using his recipe, went door to door to sell.

·       At age 88 Colonel Sanders, founder of Kentucky Fried Chicken (KFC) Empire was a billionaire.

4.     Harbhajan Kaur started a barfi business in Chandigarh, selling homemade barfi and a variety of pickles at the age of 90, long after most of her peers had retired. Her success, four years later, has quickly turned her into an online sensation.

5.     Fauja Singh is the oldest Marathon runner in the world. He was born in Punjab, ran his first marathon at the age of 89. He ran the London Marathon when he was 101-years-old and completed it in 7 hours and 49 minutes. Living in London now, this 109 year old superman, is the oldest long distance runner in the world.

YOU MUST IDENTIFY YOUR STRENGTHS (SKILLS) & FOCUS ON THEM: You may be good in: ·       

Communication Skills

·       Leadership Skills

·       Accounting Skills

·       Negotiation Skills

·       Counselling

·       Engineering Design Skills

·       Coding 

·       Software Testing

·       Playing musical instruments like Keyboard, Guitar, etc

·       Dance

·       Sports

·       Fitness

·       Plumbing

·       Electrical work

·       Carpentry

·       Repairs & Maintenance

·       Drawing

·       Writing

·       Painting

·       Technical Writing

·       Data Analysis

·       Recruiting

You may be good in subjects like:

·       Mathematics

·       Physics

·       Chemistry, etc

What can you do? ·       

You can conduct training / coaching sessions for School children / College students / Corporate executives, etc

·       You can start your own venture

·       You can be a Freelancer

·       You can join a Corporate as an Advisor

Share your knowledge ·       

It can be free knowledge sharing sessions

·       More you share your knowledge with others, more you gain

·       Your fundamentals will become strong

How does it help you? ·       

You can use the opportunity to create the appropriate content

·       You can build your own brand which will help you in the long run

·       Initially, it may start as free sessions… Eventually, it can lead to `earning’ opportunities

Write a book ·       

Instead of only reading what others have written, you can write your `own’ book:

·       Story

·       Novel

·       Motivational subject

·       A serious useful subject

·       Real life experiences, etc

How does it help you? ·       

You will slowly get noticed in the market

·       People may invite you to be a speaker

·       You may be invited to write regularly in a newspaper / journal / magazine

·       You can build your own brand

·       Initially, you may start writing for `free’……. Later, people may start paying you because of the readership, reviews, fans, etc……..

Invest in your self-development Study further…. ·       

M A / M Sc / M Com

·       M E / M Tech / MBA

·       Ph.D, etc…. (A neighbour of mine completed his M Tech at the age of 50 years; Later, Ph.D at the age of 65 years)

How does it help you? ·       

I have been a Visiting Faculty with Symbiosis International University (Electronics City Campus, Bangalore) since 2012 for their regular MBA and Executive MBA program

·       After completing my Ph.D in Human Resource Management (completed at the age of 49), I get regular invitation to conduct sessions for students (Engineering Colleges, MBA institutions & Universities) across the country

·       I had a strong industry experience before my Ph.D as well. However, post Ph.D, acceptance has become much better and I am coaching the senior Leaders of a few organisations right now.

·       Most importantly, my children have seen me working hard to complete my Ph.D. They know the value of hard work

Start a Library ·       

If you have a collection of books at home

(or)

·       tell your friends, neighbours, relatives to share their unused books….

·       With that, you can start a library in your garage….

Open a shop in your garage ·       

Sell something which is not available in your locality

·       If there are 10 vegetable shops in your area already, don’t open one more vegetable shop

·       Let’s be aware that in the current corona situation, many School Teachers and College Professors have gone to farming and many other odd jobs since many Schools and Colleges are not able to pay salaries to their Teachers and Professors…..

·       Since many students are not able to pay their school fees…. Because both their parents have lost their jobs

·       This is the reality today

·       Hence, opening a shop and running a small business is not a shame….

·       In fact, that is the need of the hour today….to educate the younger generation to face the world in a much better way

Acquire new skills 

For example:

·       Learn music / singing / dancing / cooking

·       Cook at home and do home delivery; Bake cakes and sell

You can become an expert in a field in just 4-5 years: 

For example:

·       I wanted to improve my Communication Skills & Leadership Skills and get certified by an International Organisation

·       Started a Toastmasters Club (as part of Toastmasters International, USA) in Hinduja Global Solutions while I worked there as Vice President – Human Resources for India Operations. I was very active and highly committed to my goal.

·       Started my journey with Toastmasters in July 2010. Got certified as a Distinguished Toastmaster (DTM), the highest honour in July 2014 (in just 4 years).

·       After that, I am regularly getting invited to conducted `Communication Skills’ & `Leadership Skills’ workshops for several MBA institutions and corporates

Visit Orphanages & Old Age Homes ·       

It is important to spend time with the children in orphanages and the elderly people in old age homes

·       We realise that how blessed we are in life

·       Many children in an orphanage don’t have parents…..

·       Many of them have not seen their parents…..

·       They don’t have good food, clothes, education, etc like what we have

·       But they are happy……

·       How?

·       They don’t know from where they are going to get their breakfast / lunch / dinner today…… but

·       They have learnt to be content with what they have…..

·       Similarly, in an old age home, there are many elderly people living there, who had a good family life in the past….

·       Due to various circumstances, they are in an old age home today……

·       Is there a way we can help them to find some jobs……

·       So that they too can lead a dignified life even now….

A few tips when you get back to industry again ·       

Age is just a number

·       Accept the new reality

·       Be prepared to accept any relevant / suitable position offered by a company

·       Have a lot of patience

·       Be prepared to report to a Team Lead / Manager who is probably half your age

·       Have a resume which has a maximum of 2 pages only highlighting all your critical achievements

·       Don’t have a resume of 25 pages to highlight your 25 years of experience

·       Be flexible on the salary

·       Let me explain with an example:

·       May be your last drawn monthly take home salary was Rs. 1 lakh per month

·       When you look around, let’s say, you are able to find jobs which are paying only Rs. 40,000 per month

·       Don’t keep searching for months together for the Rs.1 lakh per month job……. You may get one (or) you may not get one…..

·       Without any further delay, accept the job with the salary of Rs. 40,000 per month…..

·       Put your heart and soul in that job; ask for more responsibilities and perform well…..

·       Trust me, you will continue to grow in salary and you will be able to make a strong impact again in your career and life 

·       If you are not satisfied with that job, you can continue to try outside….

·       But the good news is that you have some base salary to discuss in the next interview…. This base salary of Rs. 40,000 per month is definitely better than `zero’. 

·       Don’t show any attitude with people around you

·       Don’t keep saying, “In my last organisation, I was the Head of …… Department. I used to manage the client / project / team in ……………….

·       Let people come to you for advise. Don’t offer advise to everyone around you when nobody is asking for it

·       Take the job very seriously

·       Don’t take yourself very seriously

·       Share your knowledge and experience with everyone without holding back

·       Be cheerful always

·       Don’t go to office with a boring face

·       Be thankful that God has given you an opportunity to work again

·       Don’t demand respect; instead you should earn respect

·       Be a Mentor to people in the team

·       Provide counselling to the team on areas beyond work: let it be issues related to family / relationship / health / on-the-job performance / career, etc

·       Work extremely hard to retain your job

·       Rebuild your contacts and network

·       Don’t lead an isolated job

·       World wants cheerful people, not sad people

·       Try to engage in multiple assignment parallelly

·       Every assignment need not bring in money

·       Don’t compare with your batchmates / friends, etc

·       Be content with what you have

KOLA VERI… Kola Veri means `Fire & Passion’. 

How do I identity my Kola Veri (Fire & Passion)?

I will share my example:

·       Way back in 1991-92 (Karunya Institute of Technology, Coimbatore):

·       After the class hours, I used to spend time with 3rd year & 4th year Engineering students sharing my experiences in searching for a job, how to prepare for interviews, what to study, how to study, etc.

·       As a Placement Officer, I arranged weekend jobs for poor and deserving students in Coimbatore city & in the Industrial area.

·       I was in my comfort zone while I was doing all this.

·       I had a tremendous level of satisfaction while doing this.

·       It was easy and natural for me.

·       I was enjoying what I was doing

You can start loving your job and that can also become your Kola Veri (Fire & Passion).

Is there any other way?

Yes. You can convert your hobby as your job and make it as your Kola Veri (Fire & Passion).

Hence try to convert your hobby as your job….. Then, you don’t need to work for the rest of your life (Best example: A R Rahman)

How does `Kola Veri’ help you?

·       When I went to Manipal Institute of Technology (MIT), Manipal to pursue my M.Tech program, I did part-time job there (Placement Co-ordinator at MIT Manipal – stipend of Rs.1,000 pm)

·       My Kola Veri (Fire & Passion) became `Recruitment’ in the corporate world initially and later became the `Overall HR function’.

·       Mali (Manager in Philips): `For Jessy, Recruitment is his first wife’

·       You will handle difficult assignments (hiring Software Architects for Philips)

·       You will put all your efforts to be the best in your field

·       APAC Recruitment Manager with Philips Electronics HK Ltd, based in Hong Kong. The first Indian to do so in the history of Philips, which is more than 100 years old.

·       You will do impossible things.

·       I have sent my resume to Bill Gates (Microsoft) / Michael Dell (Dell) / Jeff Immelt (GE) while working in Philips HK (during 2004-05)

·       In 3 days of sending my resume to Michael Dell, received a call from the APAC HR Head from Singapore

If you need any further support, kindly feel free to contact me on Mobile/WhatsApp: 9731899440

-       by Dr J Jessy Christin

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“It takes but one positive thought when given a chance to survive and thrive to overpower an entire army of negative thoughts.” —Robert H. Schuller, Televangelist

What internal messages do you hold onto? Are they positive or negative? Do you let them affect how you feel about yourself, go through your day or treat others?

You become what you think. If you think of yourself positively, your brain agrees with you and treats you with respect. If you don’t – guess what?

Your Brain Obeys You

Your brain is very powerful. In fact, it is brilliant. It will take what you say and follow your orders. But, like a computer, you need to program it properly by taking charge of your internal messages and make them support, not negate, you.

You have the opportunity to make the rest of your life awesome. By eliminating negative messages, you are sure to find your way to the best of yourself and your best life.

Why We Accept Negative Thoughts

Why do we negate ourselves? Part of it is rooted in messages we received in childhood from other people – sometimes well-meaning and sometimes just mean.

As children, we didn’t know the difference, so we accepted their evaluations, and we have been reinforcing those thoughts in our brains ever since. That way of thinking has become a habit, which can continue into our older years if we don’t stunt it.

You’re in Control Now

Being positive and having a good attitude is not about sticking our heads in the sand and ignoring the world around us. Instead, it is about how we choose to interact with it all.

When we experience positive thinking, we are not only happier, but also healthier. If you want a longer life span, less stress, a healthier body, better days, and a good attitude, program your mind to accept only good thoughts.

I write about healthy aging and how to live your best life after retirement in my book, Revivement: Having a Life After Making a Living.

How do you see the world? Do you see the good and show gratitude every day? Or do you bemoan your life? Here’s an example:

I trip over a shoe I left in the hallway. Do I say, “How stupid of me to have left it here!” (notice the word stupid)? Or do I say, “Oops, better put it away,” and move on?

A positive example is telling yourself “Good job!” for a project you just completed – whether it’s writing a difficult report at work or cleaning out the attic at home – rather than grumbling the whole time you are working on it.

How to Change Your Mindset

Here are a few simple steps to take to change your mindset and become the positive person you really are:

Be Aware of Your Thoughts

When you think something negative about yourself or anything else in your life, erase and replace it immediately with a positive thought.

Feed Your Brain Positive Thoughts

Start feeding your brain the good things about yourself. After you finish a project say, “I did a good job!” Or, “I’m really creative!”

Beware Negative People

Avoid negative people and media so that you don’t absorb unwanted messages.

Befriend Positive People

Surround yourself with positive people. They’re the ones that appreciate you, and let you see the best of yourself.

Humor Is Everywhere

See the humor in situations rather than turn them into negative chatter.

Focus on Positive Forms of Media

Read positive books; watch positive movies; listen to the lyrics of positive songs. Avoid movies or videos that show negative or hurtful actions.

How do you change your mindset when you are feeling discouraged and negative? What internal messages do you find yourself holding on to in your day to day life? Please comment below!

Source:

https://sixtyandme.com/how-to-fight-negative-thoughts-by-changing-your-mindset/

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Customize your practice for your Body and your Mind. 

It’s hard to think of a time when the world has been more in need of collective healing. Many of us, and our loved ones, have been affected by the Covid crisis, the virus itself, and the effects it’s had on all of us. Long days and months of lockdown, and the sheer stress of the unknown.  

There aren’t quick and easy cures for all these problems, but taking a few minutes to meditate, to contemplate, to go for a walk and watch a sunrise or sunset, provides some ease when you feel anxious about the state of the world. When you seek out these restorative moments, you are able to show up better for yourself, and your community. 

The first learning of Yoga is that life is a combination of pain and pleasure. To be able to accept that reality and be in a state of bliss is what the Yogi strives for. Yoga is designed to be a technology that strives to improve the physical and mental personality of the Human race. 

Yoga in its essence is a spiritual way of life. It makes us aware of our abilities - physical, mental, emotional, moral and intellectual - directed towards the Supreme Self. 

I am an experienced Yoga acharya from the Santacruz School of Yoga. Not only have I taught people with life-style diseases like Diabetes, Obesity, Heart Ailments and Joint pains but have also been teaching yoga to senior citizens for many years. 

I have devised a style of Chair Yoga combined with Asana and Pranayama leading to guided meditation and can be very Therapeutic and enjoyable. Chair Yoga is especially for those who have difficulty sitting on the floor. 

After the Pandemic I have graduated to teaching online. 

Yoga Acharya Shibani Ghosh

Mobile 9892102467.

I also take regular classes online: 

“A Practical Course of Yoga for the Layman or woman”

Duration: 3 months, 3 times a week

Time: 11am or 4pm for one hour

The classes will comprise a mixture of 4 parts of Ashtanga Yoga. Asana, Pranayama, Pratyahaar and Dhyaan. There will also be talks on Ashtanga Yoga and how to live a life of responsibility towards yourself and your society. The Yama and Niyamas of yoga are an important part of yogic teaching. These talks and philosophy of Patanjali will be held once a week.  

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Sunayana Hazarilal is a petite, unassuming lady, whom I used to meet at the gym every day but had no idea that she was a gifted dancer until she was awarded the Padma Shri in 2011. It was then that I got an inkling as to what her extraordinary accomplishments were - Sunayana, along with her husband, Guru Pandit Hazarilal, were both instrumental in revitalizing the fading Jankiprasad Kathak Gharana of Banaras.

Pandit Hazarilal’s Guru, Nritya Samrat Ashaque Hussain, was an accomplished actor and dancer of the Jankiprasad Gharana, and young Hazarilal was his most promising disciple. Unfortunately, at the age of eighteen, he was left alone to continue the tradition of this unique dance style, as in 1947, his Guru Ashaque Hussain migrated to Pakistan. By the late 1950s, a senior Jankiprasad Kathak dancer passed away and the Gharana was on the brink of dying out.

Pandit Hazarilal had a debilitating injury, which did not allow him to perform on stage, but nevertheless he continued his devotion to the Gharana by teaching dance. In 1957, young Sunayana Desai started training with him. An Honours graduate from Pune University, she was living in Mumbai when she started learning dance, but when her father was posted to Shimla she had to leave with her family. However, she realized that dancing was her passion but performing on stage was not permitted by her parents, so she eloped and married her Guru. Realizing that reviving the Gharana was in her hands, she practiced relentlessly, and was constantly being told by Pandit Hazarilal, “Ban ke Nacho”!

She started giving recitals on stage in Mumbai but her first break was in 1974 with Birendra Shankar (nephew of Ravi Shankar), who was the Director of the Sanskrithik Festival in London. She had to perform every day for a month and was well-received by her audience. Soon after that, at one of her performances in New York, she succeeded in moving her audience to tears – that is when she truly understood the exhortation, “Ban ke Nacho”!

She and her husband, Guru Pt. Hazarilalji in 1969, founded Natwari, a cultural institution, committed to the promotion and preservation of traditional Indian Performing Arts. It was named after the famous NATAWARI BOLS which were composed by the great Kathak Guru.

In 1992, at the age of 62, her life partner Guru Pandit Hazarilal passed away and Sunayana sank into a deep depression which lasted several months. However, with the help and support of her friends and students she slowly recovered and started dancing again.

At the age of 80+, Sunayana continues to teach in the pure Jankiprasad style, which is characterised by expressive abhinaya, a unique vocabulary of Natawari bols, and a devotional repertoire that seeks to uplift the soul. She has performed all over the world, has taught at international ballet schools and has won numerous prestigious awards.

Her accomplishments:

She has performed all over UK, and European countries like France, Belgium, Italy, Germany, Luxembourg, Norway, Sweden, Finland, USA, Canada, Kuwait, Oman, Syria, Doha (Qatar) and Bahrain several times during her 27 tours abroad since 1974. She has participated in various International Music and Dance Festivals like the Sanskrithik Festival in 1974 in England, The Florence Festival in Italy,1981, International Conference of Jeunesses Musicales at Liege, Belgium 1981. The World Peace Conference, Oslo (Norway) in 1986, Festival of India in Switzerland in 1987, International Rhythm Festival, Oslo (Norway) in 1988. She was sent to Syria, Doha and Qatar in September 1994 by ICCR and in the same year performed in US, Canada, and Belgium in October/November. She performed for 50th year of India's Independence in France, Belgium, and Switzerland in December 1997. she was invited to the Canary Islands in Spain in 2004. She was sent for performance tours of Latin American countries by ICCR– including Brazil, Panama, Nicaragua, El Salvador, Costa Rica and Chile.in September/October 2002. Her tour to Hong Kong was sponsored by ICCR to perform in Lignan University and Chinese University in 2017.

She has also taught dancers from big ballet companies in Torino (Italy), Berlin. She regularly holds dance workshops in New York, San Francisco, Raliegh, Hong Kong. She was invited to teach in the Dance Department of UCLA in Los angeles in 1990. She was awarded Senior fellowship to document the old compositions of Banaras Gharana. She has been giving lecture demonstrations in schools and colleges for spic Macay for many years.

Awards:

She has been awarded Abhinaya Kala Sarswati by Bala Subramanya Sabha, Madras, Sringar Mani by Sur Singar Sansad, Bombay, Nritya Sharda By Pracheen Kala Kendra Chandigarh, Kala Shree by Shri Sangeet Bharti, Bikaner, and Nritya Vilas by Sur Singar Sansad, Bombay. In New York she was honoured along with her husband Guru Pt. Hazarilal by the Adhyayan Universal Mission Cultural Centre in 1986. She received the Maharashtra State Cultural Award in 1994, for her achievements in Kathak. And a citation from The Hindi Vikas Mandal of North Carolina (USA) in June 2003 for her contribution in the field of Kathak. She has received the prestigious Sangeet Natak Akademi Award for Kathak for the year 2003. and Maharashtra Gaurav Samman for the year 2004. She won M. L. Kosar Award on February 20, 2009, given by Pracheen Kala Kendra, Chandigarh. She was awarded Padma Shri in 2011. Recently she was awarded the Life-time Achievement Award on 28th November at Nehru Center by ITM, Mumbai.

Watch Sunayanaji's video: “Antarang”:

https://www.facebook.com/sangeetnatak/videos/253228235652285/?v=253228235652285

 Follow Sunayanaji on Facebook:

http://www.facebook.com/SunayanaHazarilalNatawari

--Anita Natu,

Admin, Joy of Age

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Exercises for Keeping Fit After Breast Cancer Surgery

As October is the Breast Cancer awareness month, I want to discuss the Role of Physiotherapy in Cancer. Many people are not aware how Physiotherapy helps in treatment of Cancers.

“There can be Life after breast cancer. The prerequisite is early detection”- Ann Jillian

Breast Cancer is the most prevalent form of cancer and has become a major problem all across the world including India. It can occur at any age but is most common in women above the age

of 40 and can account for 25% to 31% of all cancers in women. 

Women with breast cancer often have treatment with surgery which can include (see picture below):

 Breast cancer occurs when breast cells grow out of control and form a tumor in the breast.

Complications after Breast cancer surgery:

• Seroma: After surgery, some people may develop a collection of fluid called a seroma. This can occur under the arm and/or in the breast or chest wall and is usually reabsorbed by the body over time.

• Haematoma: Occasionally blood collects in the tissues surrounding the wound causing swelling, discomfort and hardness. This is called a haematoma. The blood will eventually be reabsorbed by the body, but this can take a few weeks. 

• Cording: After surgery, some people develop a tight ‘cord’ of tissue under the skin, causing pain and restricting arm movement. The cord may not be visible but can usually be felt. This cord starts in the armpit and can vary in length. It may just be in the armpit or may travel down to the elbow or wrist. This ‘cording’ is also known as axillary web syndrome. Stretching the cord can improve your symptoms and you may need physiotherapy to help with this. 

• Wound infection: A wound infection can happen any time until the wound is completely healed. It usually takes about two to three weeks for the skin to heal and around six weeks for any internal stitches to dissolve. Any of the following symptoms could mean you have a wound infection: the wound feels tender, swollen, or warm to touch, redness in the area, discharge (fluid) from the wound, feeling generally unwell with a raised temperature.

• Change in sensation: If you have had your lymph nodes removed, you may temporarily experience a change in, or loss of, sensation down the inner side of your upper arm. Some people who have had lymph nodes removed may be left with a degree of permanent numbness or altered sensation in their upper arm. This happens because the nerves under the arm have to be disturbed to reach the lymph nodes that lie behind them.

• Scars: All breast surgeries leave some type of scar. Looking at and feeling the scar for the first time can be difficult, and for many women this can take some time. Scar tissue is produced naturally by the body during healing. At first your scar will feel uneven to the touch and may feel tight and tender. At first you may find it uncomfortable to wear a bra or anything that puts pressure on the affected area. As the scars become less sensitive you should be able to wear a comfortable bra.

• Wound drains: You can usually bathe and shower normally following surgery (if you have a waterproof dressing covering the wound), but it’s advisable not to use any soaps or deodorant products on or around the area of your wound. 

       Post- surgery issues that can be successfully treated with physiotherapy:

• Reduced range of motion

No matter what type of surgery you have, it is important to do exercises to get the arm and shoulder moving again. Exercises help to decrease side effects of your surgery and help you get

back to your usual activities.

If you had radiation therapy after surgery, exercises are even more important to help keep your arm and shoulder flexible. Radiation may affect your arm and shoulder after treatment is

finished. Because of this, it is important to develop a regular habit of doing exercises to maintain arm and shoulder mobility after radiation treatments for breast cancer. It is very important

that early rehabilitation is implemented to promote functional movement to the patient’s previous level of activity.

• Lymphedema

All women who undergo breast cancer surgery are at risk of developing lymphedema, which may not appear until months or even years post-surgery. Risk is higher for women who have

undergone a full axillary lymph node dissection.Radiation treatment may also cause, or if already present, exacerbate lymphedema. Pain, loss of range of motion and strength in the upper

extremity, as well as impaired function, are common effects of lymphedema. 

To know more about lymphedema visit: https://www.cancer.gov/about-cancer/treatment/side-effects/lymphedema/lymphedema-pdq

As exercise has shown to be a safe and essential part of lymphedema management, physiotherapy can play a meaningful role in prevention and treatment.

• Bone Loss

The rate and magnitude of bone loss caused by cancer treatment is significantly higher than age-related bone loss in the non-cancer population.

As within the general population, initial management for decreased bone density includes education on the benefits of a lifestyle that includes, among other interventions, regular weight-

bearing exercise. Physiotherapists can confidently advise these individuals on safe exercise options to maximize bone integrity.

• Upper Extremity Dysfunction

Decreased range of motion, rotator cuff strain, adhesive capsulitis, paraesthesia and weakness are all common developments in the upper extremity, post breast cancer surgery or radiation

therapy. Whether appearing independently or in combination, these impairments can severely impact activities of daily living and employment, resulting in functional disability and a

decreased quality of life.

Physiotherapy has been shown to be effective in managing post-surgical musculoskeletal symptoms.Early Rehabilitation has shown to result in clinically meaningful improvements in

shoulder range of motion.

• Fatigue 

It is a frequently reported yet poorly managed symptom reported by cancer patients. It is a complex symptom with various overlapping causes, some of which include anaemia, pain, sleep

disturbance, thyroid dysfunction, and mood disorders.

Physiotherapists can help their cancer patients manage fatigue through a focused history screening to determine the main contributors ,by teaching the importance of planning and pacing

their day, by designing a graduated exercise program to increase strength and energy levels.

• Pain 

Another complex symptom with multiple causes reported by cancer patients is pain, often requiring a multi-disciplinary approach to management. A Physiotherapist’s role in pain

management comes in the form of exercise prescription and treating lymphedema both of which have been shown to be effective treatments for pain.

Reasons to exercise after breast surgery:

• Helps you regain arm and shoulder movement after surgery for breast cancer. Muscles seize up very quickly if they’re not used, so it’s important to do these exercises as part of your daily routine. 
• Improves symptoms that may be caused by tight scars and cording, when you feel as if you have a tight cord running down your affected arm 
• Prevents long-term problems with arm and shoulder movement, posture and stiffness
• Reduces the risk of lymphedema – swelling of the arm, hand, breast or chest area caused by a build-up of lymph fluid.

Remember everyone is different and heals at their own pace!

Who needs these exercises? 

The exercises are suitable for people who have had breast surgery, lymph node removal, and radiotherapy.

When to start the exercises?

 Ideally, start the exercises the day after your surgery. If you feel you are unable to start the exercises within a couple of days of your surgery, speak to your Surgeon or Physiotherapist. Don’t

worry if you cannot manage to do all the exercises every time. For example, during radiotherapy you may find the exercises more difficult. Do as much as you feel you can.

How should the exercises feel? 

Exercises should be pain free. However, a stretching or pulling sensation is normal. The more you do the exercises, the easier they should become. Always do the warm-up at the start and

the cool-down at the end of each session to help avoid injury and prevent stiffness. 

CAUTION – Stop the exercises and speak to your surgeon, physiotherapist, or breast care nurse, if you have any of the following: 

• A seroma (a collection of fluid under the arm or in the breast or chest wall) 
• Wound infection or healing problems
• Pain that gets worse during these exercises or continues once you’ve finished them.

Start the exercises again when your Surgeon, Physiotherapist or breast care nurse says it is safe to do so. 

How long to continue the exercises?

If you recently had the surgery, keep doing the exercises until you have got back the range of movement you had before your operation. Continue doing the exercises if you are going to

have radiotherapy as they will help your shoulder flexibility. If you have had radiotherapy, it is a good idea to do the exercises for as long as you are still feeling tightness and stiffness. Arm

stiffness and weakness can occur long after surgery and radiotherapy so you may want to continue doing the exercises after this. Talk to your breast care nurse or Physiotherapist if you’re

not sure how long to keep up the exercise programme or if you have any concerns about your recovery.

Exercises:

• Repeat each exercise 5 times before moving on to the next one.
• Try to do the exercises 3 times a day – morning, around midday and evening

 Second stage of healing - 6 weeks after surgery:

 As you feel stronger, you can slowly start doing strengthening and general conditioning exercises. For some women this means getting back to their old exercise routine, but for others

it may mean trying out new activities. Before starting new exercises, it is important to consult your doctor first.

  Strengthening:

  Slowly getting back to household chores are some ways you can keep building your strength.Within 4 to 6 weeks after surgery you can start doing your strengthening exercises with

light weights. By using light weights, I don’t mean using dumb bells, you can use a water-filled plastic bottle starting with 500 ml and progressing to 1 litre bottle.

 It is important to build up slowly. If you do not exercise for several days, reduce the amount of weights slightly and build up again.

 General conditioning: 

Regular aerobic exercise, which is any exercise that gets your heart and lungs working hard, improves your general physical condition and has many benefits. Brisk walking, swimming,

running, cycling and dancing are all examples of aerobic exercises.

 It can:

• Help improve your cardiovascular fitness - how well your heart, lungs and blood vessels bring oxygen to your muscles- so that you can do physical work for longer periods of time.
• Help you maintain a healthy body weight, 
• Help you feel better, which may reduce stress and anxiety
• Help you to face the challenges of life after cancer.

 “Once you choose hope, anything is possible”-Christopher Reeve

Keep Going,

Stay Fit, Stay Strong

  SOURCES:

1. https://n2physicaltherapy.com/b/the-role-of-physical-therapy-in-breast-cancer-rehabilitation

2. https://www.cancer.org/cancer/breast-cancer/treatment/surgery-for-breast-cancer/exercises-after-breast-cancer-s rgery.html

BY DR.KIRAN ANIL PALANDE

CARDIOPULMONARY PHYSIOTHERAPIST

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