FOODS TO EAT DURING THIS PANDEMIC TO BOOST YOUR IMMUNE SYSTEM.

                                    

    FOODS TO EAT DURING THIS PANDEMIC TO BOOST YOUR IMMUNE SYSTEM.

With the spread of COVID-19, the whole world is fighting together. The best way to fight this pandemic is to take precautions and most importantly build strong immunity. 

Your immune system is an intricate network that combats invaders like bacteria and viruses. You can strengthen it to fight off diseases. Keep your body's soldiers fit and ready by eating foods that will give your immune system a boost. In my today's blog, I will tell you the best foods to boost your immune system and keep you protected during these covid times. From tomatoes , green tea, oysters, spinach to kiwi and more :

1. TURMERIC :

This spice is more than just a delicious kick to your next dinner. It contains a powerful anti-inflammatory compound called CURCUMMIN. This same compound is what lends turmeric it's signature vibrant orange-yellow colour.

According to a study, curcumin activates the production of T-cells, which are the main cells fighting for your health in your immune system. Do you incorporate turmeric in your diet ? Do you add it to your salad, tea, milk or prefer any other way ? Tell me down below in the comment section !

You can also read my Blog titled - "EATING THIS POWERFUL HERB DAILY WILL BRING A SIGNIFICANT CHANGE IN YOU".

2. TOMATOES :

Tomatoes are a great food to eat when you are sick due to their high concentration of vitamin C. A medium size tomato contains more than 16 milligrams of vitamin C, which is fuel to your body's immune system. 

In a study, vitamin C was shown to be vital part of the body's T-cells. A major component of the immune system. The researchers also noted that deficiency in this nutrient can lead to a weaker immune system and lower resistance to certain pathogens that can lead to illness.

3. FISH :

Fish  is filled with omega-3 fatty acids and vitamins such as D and B 2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of heart diet.

Especially  Wild Salmon. this fish is filled with zinc, a nutrient that has been proven to reduce common cold symptoms. A study examined the effect of zinc on common cold in children ages one to ten. Researches found that zinc, in comparison to a placebo, significantly reduced the severity and duration of symptoms when taken within 24 hours  of the onset of cold symptoms. 

Prawns are also rich source of selenium, one of the most effective antioxidants at maintaining healthy cells. They also contain high levels of Zinc, which is important to develop a healthy IMMUNE SYSTEM. Eating prawns helps build strong bones because they contain phosphorus, copper and magnesium.

Zinc supports the functioning of immune cells. As a result, a zinc deficiency can lead to a higher risk of infections. The nutrient is thought to potentially drive down the duration and severity of symptoms associated with the common cold by preventing the entry of the virus into cells and stopping it from multiplying in the body. Zinc is needed for the production of new immune system cells. It is also found in Oysters, crab, lean meat and poultry, Baked beans, yogurt, chickpea, and few others.

4. PAPAYA :

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. Though you are likely to eat a few slices on a salad or in a smoothie.  It also contains an enzyme called papain that has anti-inflammatory effects. Inflammation is one factor in illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis. 

It also contains potassium, vitamin B, and folate, which is a powerful cell rebuilder. People who are folate-deficient have compromised immune systems. Folate or vitamin B9 is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados. 

5. GREEN TEA : 

Green tea is not only one of my recommended best teas for weight loss, but it is also one of the best sources for strengthening the immune system. It contains flavonoids an oxidant that boosts immunity, plus it has anti-inflammatory properties. 

According to a study, the antioxidant catechin, which is heavily prevalent in green tea, is known to be a powerful antibacterial and antiviral. It has been shown to kill off bacteria and influenza virus. 

6. MUSHROOMS :

Mushrooms are great for boosting your immunity, according to a study. Research suggest that participants who ate shiitake mushrooms every day for four weeks had a significant increase in numbers and strength of immunity-boosting T-cells. They also noticed a reduction in inflammatory-inducing proteins, provided that shiitake mushrooms also act as an ant-inflammatory agent. 

7. OYSTER :

Oysters are a nutritional powerhouse from sea. One 3 ounce serving of Pacific oysters provides 190% of the daily value of selenium, 45% of iron, and 20% of vitamin C. All for just 140 calories. It also contains 16 grams of highly protein. 

The sea food also provides zinc and vitamin A. All these vitamins and minerals are crucial for proper immune function.

8. LOW FAT YOGURT / CURD :

Nutrition guidelines recommend adults eat 3 servings of this dairy product per day. Low fat Yogurt / curd provides 11 grams of protein, 250 calories, and almost 400 milligram of calcium per 8 ounce serving. It can also help meet your daily requirement for vitamin B 12,vitamin D, and vitamin B 2. 

Adequate levels of vitamin D is necessary for robust immune function. Yogurt /curd is rich in certain probiotics that boost immune function and may even help reduce both the length and severity of colds. Beneficial gut flora are needed for proper digestion, detoxification, and stronger immunity. Probiotics can even reduce eczema symptoms in babies. 

9. SPINACH :

Spinach gets top billing as a superfood, thanks to it's high content of folate, vitamin A, vitamin C , fiber, magnesium, and iron. The nutrients in it boost immune function and provide your body with necessary nutrients for cell division and DNA repair. You can reap maximum benefits fro spinach by eating it raw or lightly cooked to preserve nutrients. 

10. SWEET POTATOES : 

Sweet potatoes are top sources of beta carotene, a precursor to vitamin A. This nutrient aids your immune system by helping to produce white blood cells, which fight off bacteria and viruses. It also helps the mucous membranes that line the respiratory tract, which acts as a protective barrier to keep germs out of your body. A baked sweet potato packs over 150% of the daily vitamin A goal. You can top a backed sweet potato with nuts or seeds for a healthy snack. 

11. GARLIC :

Research lends credibility to garlic's immune supporting capabilities. In one study, volunteers were randomly assigned to receive either a placebo or a garlic supplement daily for 12 weeks throughout the cold season. The garlic group experienced significantly fewer colds compared to the placebo group, and they recovered faster if they did get infected. 

Further research has confirmed that aged garlic extract may enhance immune cell function. Reach for fresh garlic cloves rather than the supplement. Add it to cooked veggies, soup, or both. The benefits of garlic are not just restricted to increasing immunity. There are plenty other reasons why it is good for your body and why you should make it a part of your diet, 

But, use of garlic should not be in excess and continuously for long period as they are nerve stimulant , which may effect your brain in the long run.

12. ALMONDS : 

The vitamin E in almonds will help off colds and flue and is key to your immune system humming along.  It is a fat-soluble molecule, meaning it requires the presence of fat to be absorbed. A half cup serving or whole, shelled almonds, provides almost 100% of your RDA of vitamin E. They are great for you but they do not come with a free pass, since 1/4 cup serving has 162 calories. So, they come with a heavy price in calories. Throw them into smoothies instead. 

13. KIWI :

Kiwi contains vitamin C, vitamin K, potassium, and folate in abundance. Vitamin C is a potent antioxidant that helps fight free radicals and prevent cell damage. It also helps in boosting the production of white blood cells that fight infections. You can eat kiwi on a daily basis.

The fruit contains tiny seeds that are edible and full nutrients as well. You can simply eat it alone, put it in fruit salad, or make a smoothie out of it - the options are endless. 

14. SUNFLOWER SEEDS :

Sunflower seeds are packed with nutrients and minerals, including vitamin E, vitamin B-6, magnesium, and phosphorous. Vitamin E is considered a potent antioxidant that is beneficial for the immune system's health. 

The best part is that it also enhances the flavour of the food you are preparing, due to its spicy punch. You can add sunflower seeds to your salads, soups and seasoning of certain foods like chicken, for sauteing. 

15. CITRUS FRUITS : 

Citrus fruits like lemons, oranges, lime, grapefruit, and tangerines, among others are packed with vitamin C that helps in boosting the production of white blood cells in the body. White blood cells are essential in fighting diseases and infections. It also helps in removing free radicals from the body, preventing cell damage, which ultimately reduces your chances of cancer.

16. POULTRY : 

When you are sick and you reach for chicken soup, it is more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your recommended amount of B-6. 

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It is also vital to the formation of new and healthy red blood cells. Stock or both made by boiling chicken bones contains gelatin, and other nutrients helpful for gut healing and immunity. 

While eating the right stuff can definitely boost your immunity, you do not have to rely just on foods for a stronger immune system. There are many other ways to increase your body's capacity for strengthening your immune system and fighting diseases. Like by manipulating your breathing technique (read my Blog titled : "A POWERFUL BREATHING TECHNIQUE- INCREASE LUNG CAPACITY & IMPROVE IMMUNE SYSTEM" and "ENHANCE YOUR IMMUNITY AS YOU AGE- BY MANIPULATING BREATHING RHYTHM") , few Yoga exercises and doing regular other physical exercises. Do not miss drinking at least 8-10 glasses of plain water daily.

Read my Blog : "MUST DO - BASIC MORNING HOME WORKOUT FOR WOMEN & MEN OF ALL AGE GROUPS (No Equipment).

Also, read my Blog : "10 FOODS TO AVOID FOR YOUR IMMUNE SYSTEM".

Please note , which ever food you consume should be in moderate quantity, as our body needs and absorb these vitamins and minerals in certain amount, any amount consumed in excess goes waste.

Recommended Dietary allowance or adequate intake of few minerals & vitamins are as under :

Folic Acid ( Folate) = 400 mcg/day.

Iodine = 150 mcg/day.

Vitamin B complex = 425 mg/day(women) ; 550 mg/day(men).

Iron = 8 mg/day(men) ; 18 mg/day ( women 19-50 age) ; 8 mg/day ( women 51 and up age).

Selenium = 55 mcg/day.

Vitamin A = 900 mg/day (men) ; 700 mg/da (women).

Vitamin B6 = 1.3 - 1.7 mg/day ( men) ; 1.3-1.5 mg/day (women).

Vitamin C = 90 mg/day (men) ; 75 mg/day (women).

Zinc = 11 mg/day (men) ; 8 mg/day (women).

Your valued comments & suggestions in the comment section below, about this blog will be highly appreciated.

- My Facebook Page : @fitnessfun50

- My YouTube channel : fitnessfun50

- Follow me on TWITTER : @ParthaDuttafit2

- e-mail : partha63.pd@gmail.com

EATING THIS POWERFUL HERB DAILY WILL BRING A SIGNIFICANT CHANGE IN YOU.

 

EATING THIS POWERFUL HERB DAILY WILL BRING A SIGNIFICANT CHANGE IN YOU.

Everyday in the morning if you eat few leaves of   NEEM  and raw  TURMERIC on an empty stomach and drink some  may be tepid water , your body will respond to food in a certain way, it will tell you when it's enough. 

You are not being able to figure it out yourself, every cell in the body will speak, because neem and turmeric together creates a certain access to the cellular level. That when you generate energy, how is it distributed ? There is something called transmission, what you generate in your stomach where all does it go , to what extend does it go , is a very important aspect which in today's world people are simply not conscious of.

If you want to facilitate this , well there are yogic practices , but even to assist that this neem and turmeric can be a tremendous process. Because it facilitates that your transmission of energy is evenly across and once you started noticing this , then by choice you can move your energies where you want. 

The uniqueness of  neem when it is taken along with turmeric, any kind of parasitical life which is there, all these things get eliminated. So, if this has to happen, first and foremost thing is the transmission of energy in the system is smooth. Neem and turmeric as a combination on an empty stomach does wonders in this direction. 

So, those who are doing sadhana of some kind for them it is very important, there are other dimensions to this, that is if we use this neem & turmeric on an empty stomach , one aspect is it has the power to transform one dimension of energy within you to another. The neem and turmeric together breakdown the sperm cells and make it into another level of energy which is called as OJAS. 

OJAS is the juiciness of life ! Think about the qualities of a person who is healthy. They are strong yet supple, easy to smile, generous with their time and energy, resilient and most of all, they glow. The sanskrit word OJAS describes this glow.

When every cell in your body slowly gets wrapped in OJAS , if you are doing sadhana and your transmission is good and even across the body, when every cell in the body is encapsulated in OJAS , you will be a glowing human being in every aspect of that word, you will be a glowing human being within and without  you will be like that. This is something everybody need to work at, because this is not enlightenment , this is you created a platform upon which nothing can go wrong. In this direction  neem & turmeric are very important elements. It's not that without it you can not do, you can , but when there is support  why not use it.

EATING THIS POWERFUL HERB DAILY WILL BRING A SIGNIFICANT CHANGE IN YOU.

OTHER BENEFITS OF NEEM :

Also known as Antelaea azadirachta, Azadirachta indica, Neem is a tree. The bark, leaves, & seeds are used to make medicine. Less frequently, the root, flower, and fruit are also used.

Neem is used for leprosy, eye disorders, bloody nose, intestinal warms, stomach upset, loss of appetite, skin ulcers, breathing conditions, diseases of the heart and blood vessels (cardiovascular diseases), fever, diabetes, gum disease, and liver problems. Neem has antibacterial, anti-inflammatory and antifungal properties. The leaf is also used for birth control. 

Neem might cause the immune system to become more active. This could increase the symptoms of auto-immune diseases  like - multiple sclerosis, lupus, rheumatoid arthritis or other conditions. If you have one of these conditions, it's best to avoid using Neem.

Doses of up to 60 mg daily for up to 10 weeks have safely used in humans. After consuming for 10 weeks you can break for about 12-16 weeks , then may again can resume for 10 weeks. 

OTHER BENEFITS OF TURMERIC :

                                        

Turmeric also known as Curcuma longa, may be the most effective nutritional supplement in existence. Many high-quality studies show that it has major benefits for your body and brain.

Turmeric contains Bioactive Compounds with powerful medicinal properties. These compounds are called curcuminoids, the most important of which is curcumin. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a strong antioxidant. Curcumin is also fat soluble, so it may be a good idea to take it with fatty meal.

 

It helps your body fight foreign invaders like virus antioxodantand also has a role in repairing damage. 

Turmeric dramatically increases the Antioxidant capacity of the body. Oxidative damage is believed to be one of the mechanisms behind ageing and many diseases. In addition, curcumin boosts the activity of your body's own antioxidant enzymes.

Curcumin in turmeric boosts brain- derived neuotrophic factor, linked to improved brain function and a lower risk of brain diseases including DEPRESSION & ALZHEIMER'S disease. 

Curcumin should lower your  risk of heart disease. 

Turmeric can help prevent CANCER. It has been found to affect cancer growth , development and spread at the molecular level. 

Arthritis patients respond very well to Curcumin supliments.

HOW TO HAVE NEEM & TURMERIC :

1. You can take 5-6 neem leaves and one medium slice of  turmeric cut from a raw (not dried) turmeric root, wash them in clean water and put them together in your mouth , chew them well and can drink some tepid water. This you should have in the morning in empty stomach, daily.

2. You can also grind to semi-paste form  few neem leaves and raw turmeric roots (not dried) separately, then make small balls of them, in the shape of a marble ball. Every day morning in empty stomach you can have one such ball of neem  and one ball of turmeric with tepid water. 

Your valued comments in the comment section below, about this blog will be highly appreciated.

- My Facebook Page : @fitnessfun50

- My YouTube channel : fitnessfun50

- Follow me on TWITTER : @ParthaDuttafit2

- e-mail : partha63.pd@gmail.com

EFFECT OF DOING PUSH-UPS & SQUATS ON YOUR BODY AFTER 50.

   

EFFECT OF DOING PUSH-UPS & SQUATS ON YOUR BODY AFTER 50.

As you age, the 3 basic things that you must develop & have for a fit & healthy life till your later age are - BODY BALANCE , MUSCLE STRENGTH & BODY FLEXIBILITY. For which you need to EXERCISE.

The real reason you should exercise is , if you don't get regular movement, your brain will degenerate prematurely.

You may be doing all the right things - eating low carbs , eating less frequently, switching from processed food to whole food , but the one thing you are still not doing is regular EXERCISE. 

Doing Exercise is critical , exercise is not optional if you want to have optimum health, specially when you cross the age of 50, as your general activity tends to slow down.

The purpose of the brain is to coordinate function between the cells of your body. To allow the cells what they need to do under different circumstances and create balance or HOMEOSTASIS.

The 2nd purpose is to coordinate movement, because now when you have a common purpose you need to able to move around and do things towards that common goal. 

So, who needs to exercise ? the answer is "Those who have Brains need to exercise". 

Exercise is an incredibly powerful principle. If you have a muscle, you work it out by putting some stress and tension on that muscle, then it performs some work and body is going to create some growth. The stress sends signals to the brain , that says we need to get better on this as he might do it again tomorrow, thus get strong muscles to perform that work again.

Blood circulation provides drainage , it brings nutrients to the tissues and it brings waste products from the tissues , if you can increase that circulation then you can increase the distribution of both nutrients and waste,which helps in DETOX.

We have a weird modern notion that we have to go to a GYM and do some special activity, you have to suffer, you have to produce blood sweating tears otherwise it doesn't count. It is all about moving your body through space against the feel of gravity and in doing so you generate signals to stimulate brain. 

 

EFFECT OF DOING PUSH-UPS & SQUATS ON YOUR BODY AFTER 50.

But you do not need to do lot of these , you could do this 10-20 minutes a week , or 10-20 minutes in a day, twice a week, if not being able to do daily, depending upon your physical capability or fitness level , it doesn't take tremendous amount of your time, but has to be intense (Please read my previous blogs on short duration exercises/cardio, for the same).

PUSH-UPS & SQUATS are the best for those above 50, when it comes to body balance & muscle strength. These are not only compound exercises stimulating all important muscles in your body, but also enhances your muscle strength & balance, that you tend to lose with age.

EFFECT OF DOING PUSH-UPS ON YOUR BODY:

Push-Ups are among the the most basic exercises invented. If your physical / muscle strength is crucial for you as you age then you should not miss this. Physical strength is what we require on a daily basis to perform any activity. 

1. Improves your muscle definition : doing push-ups daily will get you shredded. You will definitely lose all the extra fat. 

There are different kinds of push ups by which you can target different muscles with each method - 

a) With standard push ups, your hands are placed shoulder width apart, this works your triceps .

b) with wide push ups where the distance between your hands are twice as wide, pumps up your chest. 

c) with narrow push ups your hands are placed close to each other , this benefits both your triceps and pectorals. 

d) with forward push ups your hands are shoulder width apart , except they are placed about 20 cm. of your shoulders.With backward push ups your hands are placed about 20 cm. back of your shoulders. These both work on your abs & back muscles.

2. Helps your joints : 

Joints are the part of the body where two or more bones meet, push ups allows them to properly function and strengthen your joint muscles & tendons of your shoulders and hands. Push ups are multi joint exercise. There is no fixed number that how many push ups you should do, you can do as much as your fitness level permits. Fitness experts normally recommend 3 sets of 12 reps each.

3. Push-ups help prevent cardio vascular problems: 

These can greatly benefit your cardio vascular system, this exercises forces your heart to work harder , in turn producing oxygen which is sent to your muscle tissues, in order to get best results you need to go hard. As per a study, those who could complete 40 push-ups in a 30 seconds time frame enjoyed a lower risk of heart disease  & cardio vascular issues over the next 10 years. 

If you want to engage in any type of exercise, need to make sure your lung are in tip top shape. (Read my BLOG : A Powerful Breathing Technique- Increases Lung Capacity & Improves Immune System).

4. Push-ups protect your shoulders: 

The one injury that you don't want is your rotator cuff , this is the joint that allows your joint muscles & tendons to function. As we age , our shoulders become increasingly more vulnerable to damage and injury, that is why proper exercise is necessary. The stronger your shoulders, the better they are preventing injury. The action of doing push-ups works to stabilise your shoulder muscles surrounding your rotator cuff. If done properly, your shoulders can become more flexible helping you function better. 

5. Push-ups build your core:

doing solid amount of push-ups gives you a well defined abs. The forward & backward forms (placement of your hands on the floor) are ideal methods in securing that amazing core that you always wished for. Not only they will look good but also make them healthy & strong, when I say core, I am talking about everything from the abdominal to the waist all the way to the pelvis region. These ab muscles are broken down into 2 groups - MOBILISING MUSCLES & STABILISING MUSCLES. Stabilising muscles help to maintain a healthy posture and support the body . Mobilising muscles allow your body to move. Proper push-ups strengthens each of the key areas, reinforcing a healthy back enabling you to run faster and enhancing your body flexibility. 

If your core is weak, it will aid in to back problems and injuries. You can also grow tired much quicker , effecting your daily  activity level. 

6. Push-ups maintain your balance: 

to keep it simply, push-ups helps to keep you from falling over, the exercise trains your proprioceptive muscle fibres which in turn keeps your body balanced. 

You may not know it, but just in the act of doing a single push-up puts your body to the test , when placing yourself in the push-up position your muscles are already working to prevent you from collapsing , attempting to push your self upward is a different story, your nerves react to prevent your body from tripping over and try desperately to keep you stable. 

If you are doing 12 reps per set , think of how much it is helping to improve your balance.  

EFFECT OF DOING SQUATS ON YOUR BODY:

Squats have some major benefits :

1. Builds stronger joints : 

it is a strength exercise where you lower your hips from a standing position, once ready you make yourself back up. It is among the most compound exercise that the lower body can go through, as it requires many group of muscles and joints that work together. If your joints are not healthy it may lead to cartilage damage or arthritis. 

When squats are performed correctly it engages your hip, knee & ankle joints. 

2. Helps build muscle & strengthen them: 

it works on your diverse group of muscles, like quadriceps, calves, hamstrings, abdominals, lower back & gluteus maximus. If performed correctly on a regular basis, it gives you a well toned lower half of your body. 

3. Assists in weight loss : 

when it comes to exercises related to burning calories, it is not often you see squats on top of the list , be that as it may, this exercise is great if you want to shred some fat while working on your muscles. 

But there are certain factors you need to take into account - body weight, length of workout and the overall intensity of your exercise. The harder you go, the more likely you will burn calories. 

The level of intensity of physical activity is known as the METABOLIC EQUIVALENT or MET. Sitting still or lying on bed has MET of 1, but while doing squats your MET level can shoot up to 8. 

You need to remember the factor in your body weight as well, if your body weight is less than 155 pounds, if you squat at a level 8 for longer than 25 minutes, you could lose potentially about 222 pounds. If your squat level is 3.5, then doing the same amount of time will burn less than 100 pounds. Either way, If you are looking for a weight loss journey, squats are not about options to start with.

4. Boosts Your Strength : 

not only the squats can improve the look of your muscles, it also enhances the strength, which will enhance your ability to perform physical tasks inspite of your age. Your speed and ability to jump are greatly impacted by the power of squats. 

5. Boosts your heart Health: 

due to the intensity of the exercise , squats can strengthen your heart, this in turn lower your heart rate, blood pressure and bad cholesterol. When these variables are maintained, you are actually assisting your heart and avoiding disease - decreasing your chances of a heart attack or stroke. If you even are exercising at a moderate level of intensity , you still have a chance of reducing heart disease.

6. Strengthens Your Core : 

a strong core can improve your ability to complete everyday movements & lift weights. It also improves your body balance and posture. Better core strength leads to stabilised muscles. 

7. Prevents Injury : 

As mentioned earlier, squats strengthens joints and bones. Squats also assists in tightening of tendons and ligaments which is great for preventing or at least lowering your risk of injury. Squats strengthens your body supportive tissues which decrease your chances of injury during physical activity.

While performing squats your correct form and technique has to be ground solid. 

8. Improves Your  Body Flexibility : 

As you grow older your body flexibility starts to lower down. As years passes by, our ligaments and tendons lose flexibility, making it harder for you to stretch or move around, this in turn makes it difficult to manage physically.

Many people lack the flexibility to begin with, making squats harder. Just stretch your muscles to their ultimate capacity. Remember to do warm-up exercise before starting your squats, or any workout for that mater (Read my Blog : Body Warm-up Exercises).

You can do squats anywhere, these are among the most simple exercises. You can complete squats with weight as per your capability and fitness level, but are not a requirement. The most important is to do squats with correct form & technique. To start with, you can do 20 squats per day, this is a basic number, this you can increase as you get used to the routine. 

Initially, if you can not do 20 squats at one go, then break it up into 2 sets of 10 reps each, then as you progress can add one more set of 10-12 reps. If not daily, then you can do squats thrice a week on alternate days.

With age as you find your body is fit and able to perform all the basic activities required in your daily life, without being able to depend on others, automatically this will boost your mental fitness and alertness level. This is the benefit of doing exercise as you age.