Yes, it is said that women tend to outlive men by at least five years. Referring to infant death rates, the newborn boys have a higher probability of dying early than newborn girls. Most probably, the reason could be a better developed immune system in women which protects them from infectious diseases – and of course, many other reasons that favours them as well.

But the question is, do women (including all of us) continue to live healthy till the end of our lives? The answer is – often not!

They fracture hips due to osteoporosis; they develop cardiovascular diseases, dementia, arthritis, diabetes and incontinence. But what can they do to prevent all these from happening in their later years when dependency on others becomes a problem?

As starters, you need to first get educated on everything to do with health, wellness and fitness. Read up on hormonal replacement therapy, like “Oestrogen Matters” and whether it’s for you or not – learn about menopause.

Start lifting weights (just like a man does in the gym) to strengthen your muscles, bones and joints.

Do your cardiovascular workouts (you have a full range of choices from Cardio Kickboxing to running; from swimming to cycling – and even plain walking will do.

Start learning about anti-inflammatory nutrition – stop eating simple sugars. Include fibre in your diet like vegetables, nuts (healthy fats) and fruits.

Don’t neglect your protein intake and start practising “time-restricted eating” (at least 15 to 17 hours gap between your last meal of the day and your first meal the next day.

Lastly, don’t neglect yourself (women) while taking care of others all the time. It’s time to learn, educate yourselves, surround yourselves with science, and develop a clean and healthy lifestyle of vitality, longevity and strength – a time well spent on yourselves. This way you may have a lifetime of joy and independence.

Zareer Patell – Black belt, Personal and Fitness Trainer and Fitness Columnist (since 1972).