How to Keep Your Body in Shape as You Age
Lynda Brooks
The idea of getting older harbors thoughts of flabby bodies which are succumbing to the effects of gravity, decreased strength and stamina, out of control weight gain, crooked limbs and the need for devices of all sorts to maintain mobility. Well, this need not come to pass. It is a well-documented fact that the human body is designed to maintain health and agility; however, it is up to the owner of the body to do his part to ensure optimum function. This is not such a daunting task. A few simple guidelines followed with moderation are all that is required.
1. Move
The body is created for movement. A couch potato can't expect to maintain adequate bodily function over time. Two types of movement are important--strength training and cardio training. Strength training is simply weight lifting. No need to envision a power lifter--lifting as little as 5 pounds and doing 5 repetitions is sufficient. Building up your capacity for more weight and more repetitions occurs gradually. Cardio training is, in essence, aerobic movement . This can be walking, running, biking, dancing. Any activity that can be sustained for 20 minutes counts as cardio. (I am a firm believer in utilizing a heart rate monitor as I work-out. Knowing your maximum safe heart rate and exercising a bit lower than that is the optimum cardio.) Be sure to alternate the strength training and cardio throughout each week Take a day off each week to give yourself a break, but make sure to begin again--not put off your exercise.
2. Eat
Notice, the word diet is not used. A diet is not good for the body and actually, over time, damages metabolism and can decrease lean muscle mass. Eating properly is the key for a healthy, robust body. A balanced diet consisting of lean protein, complex carbohydrates, and good fat (unsaturated) is best. Eating 5-6 small meals per day is better than 3 large ones. Proper metabolism is enhanced by not being hungry, but snacking on small healthy foods throughout the day. Additionally, drinking plenty of water is important. For one thing, water fills the stomach so a bit less food fills and satisfies. It is important to remember that the body registers thirst when it is well past the point of needing to drink. While teas, juices, and sports drinks satisfy thirst, they also add sugar and extra calories to the total intake. Calories do count and must be a factor in daily eating.
3. Supplement
Most people do not feel that vitamin and mineral supplements are necessary, but, with the presence of toxins, pesticides, and environmental threats in the food supply, for optimal health, supplementation is mandatory. For example, to get the daily recommended amount of vitamin B6, one would need to eat 41 bananas and for the proper amount of vitamin C one should eat 160 medium apples. These are unrealistic to say the least. Yet, it does support the need for quality vitamins and minerals to be added to the daily diet. One must purchase pharmaceutical grade nutritionals or the money spent is literally down the drain--the body's drain, that is.
A simple plan--1,2,3--- of course, these three guidelines are the minimum. There are numerous ways to accelerate growth and accomplishment in each of the three areas that can further enhance the body. Research and reading is recommended. The body is an amazing machine which need not lose its maximum physical potential simply due to aging.
About the author:
Lynda is the webmaster of www.healthgoldmine.com and has
extensive knowledge of fitness and health information. As a
longtime proponent of exercise and healthy eating, she stays on
the cutting edge of new trends and practices what she preaches.