Fitness Concerns for The 50+ Crowd
When it comes to healthy aging, Baby Boomers and seniors face many challenges. What we don’t need are irrational fears clouding our choices about fitness options!
But an article earlier this year in Parade Magazine (“What Are You Afraid Of?,” 1-18-15) showed that much of what Americans fear is unfounded. So I thought about the conversations I’ve had with clients and friends over the years, and came up with my own version–Worry About This, Not That–for Baby Boomer and senior fitness. Have I hit some of your hot buttons?
1) Worry about:
The negative effects of sitting time. Spending too much time on your bottom is detrimental to your health! A growing amount of research finds that sedentary behavior can lead to weight gain, heart disease, cancer, mental health issues, increased belly fat and an increased risk of earlier death.
Not:
Giving up on exercise altogether because you can’t meet the recommendations. A recent study showed that walking one to 74 minutes weekly can reduce the risk of death from any cause by 19 percent, so don’t give up if you can’t get your 150 minutes per week. Tip: For assistance, purchase a pedometer or activity tracker and rack up those steps!
2) Worry about:
The deadly effects of chronic inflammatory processes in the body, which are related to heart disease, diabetes, cancer and brain disorders. Anti-inflammatory compounds from foods such as fruits, vegetables and whole grains help us avoid these problems. Along with the traditional vitamins, minerals and fiber (all vital for life!), these foods are now recognized as primary sources of phytochemicals, compounds that help tame inflammatory responses.
Not:
Eating too many carbohydrates. What’s important is to choose the correct carbs—fruits and vegetables, whole grains and legumes—foods in the most natural form possible. And leave the highly-sugared, highly-processed items on the store shelves.
3) Worry about:
Losing numerous health benefits by avoiding exercise because of arthritis pain. It may seem counterintuitive, but engaging in physical activity is one of the best treatments for arthritis! Exercise builds muscle strength to take stress off the affected joint, and helps individuals maintain flexibility and balance.
Not:
Fearing exercise when you have arthritis. The key is to start slowly, be gentle and avoid exercise during a flare-up.
4) And finally, ladies–worry about:
Flabby muscles, broken bones and lost independence. Muscle mass decreases naturally with aging—about 5 – 10% per decade after age 30. Without strength training and enough protein in your diet, your health will suffer.
Not:
Building bulky, ugly muscles. It just ain’t gonna happen, especially at our age! Females do not have the muscle mass or hormones necessary for Popeye-type biceps! (But we can get firm, shapely ones through increasingly progressive weight training.)
What are you afraid of when it comes to fitness issues for the 50+ crowd? Let me know in the area below.