Submitted by Emily Reynolds
Would you like to wake up every day with pep in your step — feeling better than ever? Whether you’re 20 or 90 — feeling fit and aging well can be a reality with the right mindset, which includes proper exercise and nutrition. Following are some tips for being fit, healthy, and happy, no matter what your age.
When you are in your 20’s, starting a career, getting married, and buying a home may be at the top of your priority list. At this age, people tend to take good health for granted. And it’s common to indulge in unhealthy, processed foods, stay up too late, and possibly drink a little bit too often. However, getting into a health and fitness mindset while you are young, and making it part of your routine, will help ensure that you do not have to struggle later in life.
If you were an athlete in your teens, then start there and do what you know and enjoy. Find some friends to walk or jog, meet at the gym for a group class, or even develop a lifting routine. Now is the time to make smarter dietary choices, like eating more lean proteins and vegetables, and cutting out the sugar — especially sugary drinks and sweet treats. Enjoy how great your body feels, as well as the extra energy and strength for your everyday life.
In our 30’s and 40’s, the stress of having busy school-aged children and a growing career can take its toll. As women, we often forget about ourselves and take care of everyone else’s needs first. Eating out and not exercising due to lack of time often causes weight gain. Make YOUR exercise, healthy eating, stress reduction, and sleep non-negotiable for this time in your life, as you can’t fully take care of anyone or anything else if you are not first taking care of yourself.
Muscle loss starts to increase in your 30s and 40s, so be sure to include regular strength training — also called resistance training — to keep your body feeling strong, increase your energy level, and alleviate minor aches and pains. For women, resistance training is particularly important to maintain bone strength and density.
For cardiovascular-related exercises, do something that you enjoy. If you don’t like running — don’t do it! But find some way to get your heart rate up, like fun group classes, biking, or even actively playing with your children!
Making healthy eating a family affair will greatly increase your ability to eat healthfully and also set a good example for your kids. Cook with your kids, including mostly lean protein and vegetables, and everyone will feel better and have more energy — for both work and school.
As you move into your 50’s, 60’s, and beyond, if exercise and healthy eating has been a part of your lifestyle, you will be strong and active, and will very likely avoid common health problems like diabetes, high blood pressure, and heart disease. But many people are just now starting (or wanting to start) improving their health and fitness. It is never too late to change your body and reduce your health risks — no matter how out of shape you are now.
If you don’t know what to do or where to start, find someone who does. Follow the same principles of strength training, cardio vascular exercises, and healthy eating. Strength training becomes crucial to prevent muscle loss, to maintain good bone density, and to keep your agility. For cardiovascular benefits, you may want to explore activities that are easier on the joints, like biking, swimming, or walking. Start out slow to avoid injury.
What you eat becomes even more important as we age. Eliminate or reduce added sugar and increase your consumption of fresh fruits and vegetables. Lean protein is especially critical to maintain muscle mass. Being an empty-nester can mean meal planning and prep for one or two. While this may require more effort than dining out, the health benefits are well worth it.
I always say that muscle is the fountain of youth. No matter what your age, you want to keep the muscle you have, and add muscle to combat some of the natural effects of aging. Studies show that having more muscle mass as you age correlates with a higher quality of life for the rest of your life. So young or old — building lean muscle by resistance training and proper nutrition will get the job done!
If you need help reaching your fitness goals, need a place to start, or would like more information, contact Emily Reynolds, owner of MyLeanBody Boot Camp for women in Bloomington. She is also operates the Diet Doc program in Bloomington-Normal. She has been helping women in the community lose body fat and reach their goals for six years. Visit: www.myleanbodybootcamp.com or email: beamazing@myleanbodybootcamp.com.