September is Healthy Aging Month, an annual observance designed to focus national attention on the positive aspects of growing older. This month’s events are promoted to stress personal responsibility for physical, social, mental and financial health, of critical importance for Baby Boomers and older adults.
Here are 9 of my best tips for fitness after 50, set to the words “Inspire Me!”
I–Initialize your journey. Check with healthcare provider; obtain baseline data. You need to know where you are (weight, blood pressure, blood sugar–whatever your important medical data) to monitor your progress. And know the big WHY! What is the driving force behind your fitness quest–getting off the sofa, decreasing reliance on medication, living to see your grandchildren graduate? These goals will sustain you through obstacles and plateaus.
N–Nurture yourself. Develop support systems and rewards. One of the biggest predictors of success in any new program is a viable support system–a family member, friend, Facebook buddy or neighbor. Rewards are likewise vital, as they’re your own “pat on the back” for a job well done.
S–Slurp it up. Drink lots of water (don’t wait to be thirsty!). Most folks don’t drink enough water, especially as we age. The general recommendation is 8 cups of water per day. If you’re urinating every couple hours, and the color is pale yellow, you’re probably well hydrated.
P–Pump iron. Lift weights and progressively increase resistance. Strength training is critical for strong muscles to help support your body and maintain self-sufficiency.
I–Include cardiovascular exercise, also. Aim for 150 minutes of moderate-level activity per week. Walking, swimming, bicycling, dancing, gardening and bowling help strengthen your heart and lungs, and control weight, blood sugar and blood pressure.
R–Rainbow-ize your diet. Eat brightly colored fruits and vegetables, 7+ servings per day. These gems are full of vitamins, minerals, fiber and phytochemicals that help stave off inflammatioin and some of today’s worse killers–heart disease, high blood pressure, type 2 diabetes, cancer and mental decline.
E–Eat less red meat, sugar, salt and total fats. Minimize these items as much as possible to keep your blood vessels, muscles and brain healthy!
M–Move throughout the day. Get up once every hour to engage large muscles. Our bodies were made for moving, and we do it less and less! Make a conscious effort to get off your bootie every hour for a few minutes to stretch and exercise your legs.
E–Enjoy healthy fats from fish, nuts and olive oil. These foods are full of unsaturated fats and omega-3 fatty acids–anti-inflammatories and anti-oxidants that help protect against aging.
For more ideas for healthy aging, give me a call!
We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.