Saying that 30 is the new 40 – may sound like a consolation to oneself but the fact is the stuff we once did in our 20’s now accedes to our 40’s. Getting older is inevitable, and while we can’t control our age, we certainly can enjoy life without worrying about aging — the secret to staying fit even while aging is smart choices. From the foods we eat and our exercise routines and retirement goals — it all affects how fast or slow our body ages. Keep reading for simple ways to prepare your body for old age. The good thing is that it’s never too late to get started.
In a fast-moving society that is continuously in search of eternal youth, some people neglect the effects time has on one’s body: a changing figure, the appearance of wrinkles, fading hair colour, etc. Health is a valuable gift that is often taken for granted when we are youthful. As we mature, we become aware of its value and its fragility. Hence, it is of utmost importance to increase our efforts to protect it.
Why are exercises for elders required?
During the 1970s, a few studies of sound more seasoned individuals showed that quality, stamina, and adaptability drop fundamentally after age 55. For instance, the Framingham Disability Study found that 62% of ladies ages 75 to 85 experienced issues bowing or stooping; 66% couldn’t lift more than 10 pounds, and 42% couldn’t stand over 15 minutes.
These drops were once viewed as an unavoidable result of maturing. Be that as it may, a study given in 1994 by Harvard and Tufts scientists indicated that numerous practical misfortunes could be switched, even in the most delicate and most established ladies. In that review, 100 nursing-home inhabitants, ages 72 to 98, performed opposition practices three times each week for 10 weeks. Towards the end of class, the activity group could lift more weight, climb more stairs, and walk quicker and more distant than their inactive partners, who kept on losing strength and muscle.
Deciding to age well.
Aging is inevitable, but it doesn’t have to be hard, deciding to age well can be your first step towards choosing to be healthy. Once you notice that your healthy habits are right for your well-being, it will help you through the years with determination and optimism. Some factors are out of our control, such as the aging process and menopause or andropause. Still, you can adopt good habits and a healthy lifestyle that will help you live better, and perhaps, more prolonged. Here are a few tips to prepare yourself to stay fit and healthy for your old age. You might even feel younger!
Stay socially active
Remaining connected as you age is extremely important to maintain mental and physical health. People who are social tend to be more productive and healthier, as it brings positive feelings and decreases stress. Elders who are more socially active have lower rates of Alzheimer’s. Going out of the house to have a healthy meal, or taking a walk with a friend, are excellent ways to socialize. Also practicing in group activities and exercise programs can help you stay active.
Several studies have determined that sitting for long hours can be bad for your health and lead to weight gain. The Center for Disease Control and Prevention states on their website that “physical activity can help you maintain a healthy weight and lower your blood pressure.” Staying fit decreases heart diseases, lowers cholesterol and high blood pressure. Older adults tend to feel fatigued and out of breath that limits them to enjoy activities daily. Lastly, exercise benefits to reduce stress, which is correlated to an increased risk of heart issues.
Begin a routine
A walking routine or any aerobic exercise is a great way to begin an exercise routine which will boost the heart rate without inducing too much strain. The AHA recommends activities like brisk walking, jogging or running up to 150 minutes every week.
Combine strength exercise
Strength training or resistance training has tremendous health advantages. It may lead to longer-lasting blood pressure control. Resistance training aids to increase muscle mass, helping in weight control. These activities should involve exercises that strengthen every major muscle group. This includes activities such as squats, jumps, push-ups, planks and various core-strengthening exercises.
Try cardio-based activities
Cardio is essential for burning calories and also to keep up with the tiredness of daily chores, but you need more than that. A helpful exercise plan includes cardio, strength training and flexibility exercises. Cardio and strength training will help you increase muscle mass and bone density.
While exercise is an essential part of staying healthy, not exceeding yourself is necessary. As we age, the human body undergoes specific degenerative changes and elasticity changes that make the body more prone to injury during exercise. Using a moderate level of weight and exercises to avoid injuries and avoid military-like exercise training.
Efficient amount of sleep
Lack of sleep causes reduces the growth of hormones, which causes unhealthy cravings. This is the primary cause of weight gain due to unhealthy eating. Besides, lack of sleep will leave you tired and unfocused for your workouts. Sleep is often overlooked, but it is an integral part of fitness since a lot of recovery and repair happens while sleeping.
Eat a healthy, well-balanced diet
Maintaining a healthy body requires more exercise. A healthy well-balanced diet is an essential requirement to prepare your body for aging.
A few healthy eating and lifestyle tips:
- Eat fresh food from the farmers market
- Read labels
- Whole foods
- Avoid processed food and refined carbs
- Try whole grains
- Eat Leafy greens like lettuce, spinach, fruits and soups
- Cook your meals
- Watch out for excessive sodium and sugar
Fitness can be great for your mind and body and takes up to 45 minutes a day. Regular exercise can help prolong and improve the quality of your life, including aerobic activity, balance exercises, stretching and strength training in your routine. Gradually build your stamina and strength, balance, and flexibility