Most people believe the key to living a long and healthy life is to remain active as they age. And while staying active is a very important part of living a long and healthy life, its not the only part.
Far too may people hit the age of 50 and immediately start to decline. Their joints start aching and their muscles get stiff.
The good news is this doesn’t have to be your reality. There are a few simple things you can start doing today to ensure you don’t have these issues as you approach the “golden years”.
Here are the 5 things you can do that will help you stay healthy and fit as you age.
Focus On Improving Mobility
As you age you may notice your flexibility and mobility start to decline. When this happens your risk for injury increases.
That’s why its so important you focus on improving your mobility and range of motion now. This way as you age you can continue to enjoy the activities you love without worrying about injuring yourself.
Before every workout take the time to do a dynamic warmup. Even on your off days you should still stretch for a few minutes to ensure your body remains flexible and loose.
Find Ways To Destress
Stress is a sneaky little thing that can attack us in a variety of different ways. It can come from work, family, and just life in general.
Stress literally wreaks havoc on your body. When left unchecked it can lead to all sorts of health issues including high blood pressure, a weakened immune system, and an increased risk of heart attack.
When you are stressed your results are limited because its hard for your body to recover after a workout.
To prevent stress you should take the time to relax everyday. For 10 minutes you should sit in complete silence with no distractions.
No cell phone, no TV, and no music. Just close your eyes and relax. You will be surprised how good this will make you feel.
Focus On Good Nutrition
What you eat plays a huge roll in how well you age. If your diet consists of all the wrong foods you will find yourself dealing with weight gain, a weakened immune system, and chronic inflammation.
Chronic inflammation is the leading cause of many illnesses.
If on the other hand you focus on eating the right foods, things such as fruits, vegetables and lean protein sources, you will be able to maintain a healthy weight and keep your immune system running strong.
You should also make sure you drink plenty of water everyday.
Get Quality Sleep Every Night
We now live in a very fast paced world. So fast in fact that people no longer have time to get a good nights sleep.
Instead they turn to caffeinated drinks to get the energy they need to make it through the day. But all of that must change if you want to stay healthy as you age.
When you get quality sleep your body is better able to repair and rebuild itself. It is therefore very important you take the steps necessary to improve your quality of sleep.
Everyone has different techniques for improving their quality of sleep. A few techniques that seem to work really well include making sure the room is dark, investing in a high quality mattress, and turning off all electronics an hour before going to bed.
The bright lights from your electronic devices interrupt your circadian rhythm and make it difficult to get a good nights rest.
By turning off your electronics an hour before bed you allow your body to calm all the way down and fall asleep peacefully.
Do Low Intensity Workouts Twice Per Week
While doing interval training and lifting heavy weights is a great way to stay in shape, those types of workouts can also be very stressful on the body.
After a hard workout your body will need ample time to rest and recover. If you continue to do high intensity workouts without giving your body the time it needs to recover you will increase your risk of getting injured.
That’s why it is so important you have at least 2 low intensity workouts every week. Your low intensity workouts should be a maximum of 40 minutes and consist of easy aerobic work.
The idea is to get your blood flowing which will in turn help your muscles properly recover. It will also help with cardiovascular health.
Once you’ve done 20-40 minutes of light aerobic work you can finish off your workout with some stretching and breathing.
This will hep with flexibility which as you already know is extremely important as you get older. Foam rolling is also a great way to conclude your low intensity workout.
Having a low intensity day between your high intensity days will allow your body to rest so it can be prepared for your next high intensity workout.