What are you doing to stay fit and healthy? Hopefully you’re doing something, and if you’re not, well it’s time to start.
Can you get results at 50, 60, 70, or even 80 years old? Of course you can, you can get results at any age and there is always something you can do. You just have to be and think proactively, as in what you can do versus what you can’t. So, what CAN you do?
Strength Train
You can increase muscle strength, increase lean body mass (muscle) and decrease body fat at any age. Strength training is necessary to keep your metabolism up. Muscle is what burns calories, therefore less muscle = less calories burned = fat gain = increased risk of disease. Muscle loss is caused by inactivity more so than aging. Strength training is needed in order to retain muscle mass as you age, and to help counteract the negative effects of osteoporosis.
Cardiovascular Exercise
Your heart is the most important muscle to keep strong. A weaker heart means a faster heart rate. Doing regular bouts of cardiovascular exercise (20 minutes/3 times a week minimum), strengthens your heart (lowers heart rate) and adds years to your life. Like mileage on a car, you’re only good for so many years.
Increase Core Strength
The core muscles are deep muscles of your abs and low back, which help to stabilize, protect and decompress your spine. A strong core is needed to prevent injury and increase your body’s ability to perform.
Stretch
Tight muscles often cause joint and low back pain. Stretching helps to decrease risk of injury, relieve muscle tension, and reduce stress.
Eat Healthier
Choosing healthy foods makes for a healthy body (and mind). Choose lean proteins, organic fruits and vegetables, organic dairy products, and whole grains. Avoid sugar, processed foods and artificial sweeteners. Limit alcohol consumption (ok in moderation).
Reduce Stress
This is one of the most important reasons to exercise. Stress is a major culprit in a long list of serious health problems – diabetes, high blood pressure, asthma, obesity, heart disease and depression. It weakens your immune system and accelerates aging. Stress literally takes years off of your life. Exercise is one of the best ways to naturally reduce stress. Stressed out? Take a hike, literally.
Sleep
Not getting enough sleep can wreak havoc on your body and make it much more difficult to achieve your fitness goals. Lack of sleep increases cortisol levels, which breaks down muscle, increases fat storage and weakens your immune system. HGH (human growth hormone) is released in large amounts when you sleep. HGH is a potent fat burning and muscle building hormone, and anti-aging! There really is something to be said about getting beauty sleep, for you’ll look old and weary without it.
Drink Water
If you start off your day on the right track with drinking water first, you’re less likely to get dehydrated during the day. When you’re dehydrated, your body stores more fat and has a huge negative impact on your energy and strength levels. It’s also a theorized that your body increases fat cells to store toxins. Water helps remove waste and eliminates toxins from your body. It’s recommended to drink half of your weight in ounces. For example, someone weighing 200 lbs would want to consume 100 ounces of water/day.