All of us want to live happy, healthy, and active lives, especially as we age. But how do we go about doing so? There are many different avenues, and google wormholes you can go down as to the best methods, but we have summarized some of the most important things to focus on as you age.
5 Ways To Stay Fit & Healthy:
- Find what works for you – In regards to a form of exercise that increases your heart rate, pick something that excites you, is an activity you love to do, something you want to be consistent with, or in other words, something that makes you feel fulfilled. It is easier to stay consistent with something if it excites and motivates you. Some examples include: walking, aerobics, step classes, crossfit, weight training, swimming, pilates, etc! The Center for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity activity and two days of our next point!
- Strength Training – As hinted above, the CDC recommends at least 2 days a week of strength training for all individuals above the age of 18, including those above the age of 65! Your body was meant to move and a solid foundation of strength can aid in preventing injuries. When building a program, ensure that you include upper body, lower body, and core strengthening exercises. If you need any assistance, accountability, or motivation with that process, we have the BEST performance coaches that can help you along in your journey.
- Balance Training – The number one indication of increased fall risk as you age is balance. Increased fitness levels, maintained by increasing your heart rate and performing strength training, can help in improving balance, but it is important to train it on its own as well. Falls typically happen due to poor balance, and falls can create more serious issues. An easy trick for improving balance is to try and stand on one leg as you brush your teeth – 1 minute on each leg while you’re brushing! Your healthcare team and your dentist will thank you.
- Eat well / Vitamins – This is likely the most variable and individualized portion of this blog post. Lots of people have specific diets and/or health restrictions that impact what they eat. Essential and simple things to remember would be color, quantity, and quality.
– Color: Make sure your plates are colorful- that can ensure you are eating many essential vitamins and minerals
– Quantity: easy to remember would be ¼ protein (meat, fish), ¼ carbohydrates (pasta, potatoes), and ½ vegetables (can be some fruits as well)
– Quality: make sure your food comes from wonderful sources, is not dense in trans fat or sodium, and is not too greasy!
- Have a great PT/Healthcare team on your side – Push comes to shove, life happens when you are doing great things and moving your body in enjoyable ways. Old issues come back, and new pains arise. Whatever life throws at you, have a wonderful team of providers, like our incredible team of PTs, that you are consistent with, no matter how you are feeling, so that you can continue to do the things that you love to do with the people you love doing them with.
Remember, it is never too late to begin a great routine and get yourself on the road to living a happy and active life! As always, we hope this helps and if you have any questions, please email us at TeamSP@sportsperformancept.com.
If you want to know more information about how we can help, get started with a FREE discovery phone call.
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– Dr. Teresa
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