Father Time stands forever undefeated. It’s an indisputable fact. But as the calendar years tick by, you can remain vibrant, vital, and physically fit regardless of age.
Maintaining heart health, building new muscle, sustaining physical strength, and keeping limber and flexible are all achievable well into your “twilight years.”
How are such colossal feats possible?
- Regular exercise
- Proper diet
- And adequate rest
Taken at face value, managing these tasks might sound simple. But summoning the discipline to exercise regularly, eat right, and get the rest your body needs can be extraordinarily difficult.
Those who succeed take two critical steps:
- Establish a healthy routine that prioritizes physical fitness.
- Enlisting a qualified exercise professional when they need help starting + sticking to a fitness routine.
So, where do you get started? Whether you’ve never exercised before, want to resume your fitness routine, or want to improve your overall health and wellness – whatever your age – here are 5 strategies that can help!
Stay Active
Good health starts with your heart. And a healthy heart demands consistent physical activity. This doesn’t mean strenuous, exhausting cardiovascular workouts.
It means getting your body moving, blood pumping, and heart rate elevated. And you’ve got plenty of options here:
- Walk (briskly)
- Jog (at a slow to moderate pace)
- Swim (with easy, steady strokes)
- Low-impact aerobics
- Or follow an exercise program, like Pilates
The key is consistency. 30 minutes of daily cardio exercise is ideal. But if you can manage 60 minutes at least three days per week, your heart will appreciate it.
If you’re struggling to stay physically active, consult personal training – Like me! I can help you stay motivated to reach your fitness goals.
Weight (or Resistance) Training
Your muscle mass can atrophy, shrinking as you age. Especially if you’re not taxing your muscles with weight or resistance-based exercise. Fortunately, you can build new muscle and increase your physical strength into your 70s and 80s.
And this can be accomplished with two or three weekly 15 to 20-minute weight training sessions. Resistance training programs, like Pilates, provide the same benefits. Pilates can also help build stamina and increase flexibility.
And if you’re struggling to keep up with weight or resistance training, work with a professional trainer – I happen to be an accredited Pilates instructor with space for new clients!
Daily Stretching Routine
Muscles and connective tissues typically become stiffer and less elastic as you age. This can lead to muscle pain and tension, pushing you to a more sedentary lifestyle.
Meanwhile, a regular stretching routine helps with flexibility and range of motion, ensuring you can easily handle everyday tasks.
To alleviate commonly reported muscle and joint tension and pain, follow a daily stretching routine that targets your neck and shoulders, lower back, and legs, including your quads, hamstrings, and calves.
Follow a Healthy Diet
It’s tougher to lose weight as you age. And unhealthy food has a more significant impact on your body. A high-protein, low-fat diet that limits carbs and sugar will help you stay lean and fit.
This means eating plenty of vegetables, fruits, fiber (grains and seeds), healthy fats (eggs and avocado), and lean proteins (either plant or animal-based).
Get Adequate Rest
8 hours of sleep nightly generally ensures you feel rested and rejuvenated. But as you age, your body can take longer to recover. And you may need more sleep to be as active as you were in the past. Listening to your body’s signals is vital.
Of course, if you’re tired, you’re less likely to exercise. But more importantly, you can lose focus, which could result in accidents, injury, and worse.
For many, the prospect of aging can be discouraging.
No one relishes thoughts of slowing down, waning mobility, or losing vitality. But if you follow the strategies outlined above, you can live an active and rewarding lifestyle for many birthdays to come.
And if you’re looking for some help kicking off an exercise routine – Check out my Fall Fitness Special: Buy 10 Pilates or personal training sessions and get 1 FREE!
It also makes an excellent gift for family, friends, and loved ones of any age.
Call or email to BUY NOW: 213.434.5550 | bobamaxx@yahoo.com