While aging is a normal process, the rate of aging can be significantly affected by one’s lifestyle. Physical fitness, proper nutrition, and many other factors play very important roles in ensuring that as our years go by we will continue to enjoy good health, high levels of energy, and independence. Hence, healthy aging isn’t merely a long life but a life well lived.
Many of the physical and cognitive challenges associated with aging like a decline in muscle mass, loss in bone density, and cognitive functions-declination can be fought by focusing on fitness and diet. Here are some fitness and diet tips for healthy aging.
Focus on strength training
We naturally lose muscle mass as we age, a condition known as sarcopenia. Sarcopenia causes loss of strength, vulnerabilities in balance, and an increased sense of frailty. To prevent or reduce muscle loss due to aging, the inclusion of strength training is indispensable. In lifting weights or bodyweight exercises like squats, lunges, or push-ups, there is always strength gained or muscle maintained in older adults. Two to three times per week is critical in overall strength training for older adults.
Strength training also enhances metabolism. Muscle uses up more calories than fat, and if muscle is preserved with frequent exercise of resistance, the risk of age-related weight gain will be minimal. Muscles powerful enough also give support to joints; therefore, the risk of injuries and arthritis is reduced. It is advisable to start with light weights or resistance bands and keep increasing the intensity as you build up strength.
Aerobic exercise
Cardiovascular health will deteriorate with age, but it can be made better by regular aerobic exercise in the form of improving heart and lung function, lowering blood pressure, and improving circulation. Walking, swimming, cycling, dancing, or other exercises strengthen the heart but also enhance stamina and help with weight management, thus reducing the risk factors of chronic diseases such as heart disease and diabetes.
For elderly people, at least 150 minutes of moderate intensity aerobic activity per week is recommended, which can be a welcome opportunity as it may be carried out in short periods spread over a few days. Brisk walks or even light jogging can quite profoundly benefit cardiovascular health. The bottom line is maintaining consistency, and what you enjoy will probably keep you on a regular routine.
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