How to Age in Motion: Fitness Tips to Stay Active and Strong 40+
Aging is a biological process that will take its course if you do nothing. The power is in your hands to avoid many of the common problems of getting older and maintain your good health into your upper years.
I’ve got five simple rules:
1. Eat and drink healthy. Avoid the bad stuff. Enjoy the good stuff. Choose a variety of colors. While making healthy choices 70-90% of the time, have some cake, just not the whole cake; do not deprive yourself. Minimize alcohol consumption, refined sugars, saturated fats, and processed foods.
Aging doesn’t make you fat. Yes, your metabolism may be slower, but unhealthy food choices are what piles on the pounds. According to a new study published in Science by Pontzer et al, “At approximately 60 years old, TEE and BMR began to decline, along with fat-free mass and fat mass. However, declines in energy expenditure exceeded that expected from reduced body mass alone. Adjusted TEE and BMR declined by 0.7% per year, and for subjects 90 years old and greater, adjusted total expenditure was about 26% below that of middle-aged adults.” BMR is basal metabolic rate which is energy needed at rest. TEE is total energy expenditure, which includes rest and all activities. So, the decline is less than previously thought and, therefore, not a good excuse.
You are in charge of your body weight. If you are happy where you are, great. If not, adjusting your consumption will make a difference. I wish everyone lots of veggies and fruits, plenty of protein, limited sugars and saturated fats, healthy carbs and fats, including protein in your snacks, and enjoying all.
2. Do cardio three to six days a week. Pick activities you like. Include some variety. Learn new skills. Have fun.
You do not need to kill yourself to get in 10,000 steps per day or 5 miles. An insanely successful Japanese marketing gimmick from the 1960s convinced the world of this metric. In fact, new research supports that longevity is improved by as little as 4,000 steps per day or about two miles.
3. Strength training two to three times per week.
Walking is great, but it is not enough. If you do nothing, your muscles and bones will deteriorate with age. To maintain and build muscle and bones, it is important to add two to three strength training sessions per week.
Fitness is not just for your body. Working out regularly will boost your energy, elevate your mood, stimulate your brain, and improve your memory. According to Alzheimers.org, regular exercise can reduce the risk of developing dementia by about 28%. For Alzheimer's disease specifically, the risk was reduced by 45%. These numbers come from an analysis that combined the results of 16 studies on exercise and dementia.
4. Stimulate your mind and soul with activities, hobbies, books, films, theatre, music, and socializing.
5. Rest when you need to rest. Always rest from exercise one day a week. Sleep when you need to sleep.
The future is coming for you, but you have the power to change it. Science has proven that exercise can improve cardiovascular health, bone health, brain health, and much more. Get moving and discover the benefits for yourself.