Evidence-Based Knowledge
Research Hub
In-depth articles, research summaries, and clinical insights on the science of aging, chronic condition management, exercise medicine, and senior healthcare careers. Written and curated by the Praan Health Academy faculty.
Featured Articles
Sarcopenia: Why Your Parents Are Getting Weaker — And What to Do About It
After age 30, the body loses 3–5% of muscle mass per decade. By 70, most people have lost 30–40% of their peak strength. Here's the science behind sarcopenia and why resistance training is the only real solution.
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Managing Type 2 Diabetes in Seniors: Beyond Medication
75% of elderly Indians have at least one chronic condition. Diabetes is the most common. Here's how structured exercise and nutrition coaching — not just medication — can reverse insulin resistance and restore quality of life.
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The Aging Heart: Understanding Cardiovascular Changes After 60
The heart stiffens, arteries lose elasticity, and VO2 max declines. But with the right exercise prescription, these changes can be significantly slowed. Here's what every senior healthcare specialist needs to know.
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Why Falls Are the Silent Epidemic in Indian Elderly Care
Falls are the leading cause of injury-related death in people over 65. In India, with 194 million elderly and almost no trained fall-prevention specialists, the scale of the problem is staggering.
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Neuroplasticity After 60: The Brain's Remarkable Ability to Adapt
Despite losing neurons with age, the brain retains the ability to form new connections throughout life. Exercise is the most powerful stimulant of neuroplasticity — here's the evidence.
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Hypertension in the Elderly: Why 'Take It Easy' Is the Wrong Advice
High blood pressure affects 60% of Indians over 60. The conventional advice to rest and avoid exertion is not just unhelpful — it's counterproductive. Here's what the evidence says about exercise and blood pressure management.
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Osteoarthritis: Moving Through Pain — The Evidence for Exercise
The instinct to rest an arthritic joint is understandable but wrong. Controlled movement is the most effective treatment for osteoarthritis. Here's why, and how Praan Health coaches design programs for patients with joint pain.
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Dementia Prevention: What We Know, What We Can Do
While there is no cure for Alzheimer's, the evidence for prevention through lifestyle is compelling. Physical activity, cognitive engagement, and social connection reduce dementia risk by up to 35%.
Read ArticleChronic Kidney Disease in Seniors: The Exercise Paradox
Patients with CKD are often told to avoid strenuous activity. New evidence shows the opposite — structured exercise improves kidney function markers, reduces cardiovascular risk, and dramatically improves quality of life.
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Protein for Seniors: Why 0.8g/kg Is Not Enough
The standard protein recommendation of 0.8g per kg of body weight was designed for young adults. Seniors need 1.2–1.6g/kg to prevent sarcopenia. Here's how to help your patients meet this target with Indian foods.
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The Indian Diet and Aging: Adapting Traditional Eating for Longevity
The traditional Indian diet is rich in anti-inflammatory spices, legumes, and vegetables — but also high in refined carbohydrates. Here's how to help elderly patients adapt their diet without abandoning their food culture.
Read ArticleProgressive Overload for Seniors: The Principle That Changes Everything
Progressive overload — systematically increasing training stimulus over time — is the fundamental principle behind all effective exercise programs. Here's how to apply it safely with elderly patients.
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Balance Training: The Most Underrated Intervention in Senior Healthcare
Falls kill more elderly Indians than most diseases. Balance training — proprioceptive exercises, single-leg stands, Tai Chi-inspired movements — reduces fall risk by 30–50%. Here's the protocol.
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Geriatric Assessment: The Tools Every Praan Health Coach Uses
Before designing any program, a PHA coach conducts a comprehensive geriatric assessment. Here are the standardised tools — grip strength, SPPB, TUG test, and more — and what they tell us about a patient's functional age.
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Depression in the Elderly: The Most Underdiagnosed Condition in Indian Seniors
Depression affects 15–25% of elderly Indians, yet fewer than 10% receive treatment. The stigma around mental health, combined with somatic presentation, makes it easy to miss. Here's what senior healthcare specialists need to know.
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Loneliness and Physical Health: The Hidden Chronic Condition
Loneliness increases mortality risk by 26% — comparable to smoking 15 cigarettes a day. For India's elderly, social isolation is a growing epidemic. Here's how Praan Health coaches address the social determinants of health.
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From Gym Trainer to Senior Healthcare Specialist: A Career Transformation Guide
Thousands of fitness professionals in India are stuck in a low-paying, high-burnout career cycle. Here's how the PHA certification creates a genuine career transformation — with a clear progression path.
Read ArticleIndia's Elder Care Deficit: Why 194 Million Seniors Need You
India has 194 million elderly citizens and fewer than 5,000 trained geriatric specialists. The math is stark. Here's what this means for anyone considering a career in senior healthcare.
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