People usually reach the peak of their physical functioning in their 20s and early 30s. After that, things start changing. The rate of the change is individual, and it depends on genetics, lifestyle choices and other factors. Some of the things that start happening in your 30s and beyond include bone marrow reduction, loss of muscle tissue, gradual weight gain and a decrease in skin elasticity.
While there’s no way to stop these changes, you can slow them down for some time and keep your body in great shape regardless of your age. Of course, there are different recommendations for getting fit, depending on your age. Let’s have a look at them!
This is the time when you still have the potential to be in extremely good shape. Still, it is also the time when you start losing muscle, which makes it very likely that you will gain weight as your ability to burn calories decays. That’s why aerobic exercises should be the basis of your fitness plan at this time.
Some activities that provide the best results are running, riding a bike, taking a dance class and so on. Doing these activities or any other form of cardio three or four times a week for 30 to 40 minutes should give you the results you’re looking for. Of course, you should mix in some muscle-building workouts as well.
When it comes to nutrition, there’s no universal recipe that works for everyone – just try your best to maintain a balanced, wholesome diet and minimize processed foods. And if you embrace this way of eating early on, you’ll have no trouble keeping it up as you age.
This is when hormonal fluctuations come into play and the metabolism starts slowing down, both of which cause weight gain. You need to continue with cardio — but, because of the loss of muscle mass and decrease in bone density, you should focus more on strength training.
To stay in shape, it’s also necessary to gradually increase your weights and reps. Eat foods rich in good carbs (whole grains and fruits) and healthy fat (olive oil, nuts, fatty fish and avocado).
Fitness gets particularly challenging for women in their fifties, as estrogen production declines and the first symptoms of menopause kick in. Bone and muscle mass continue to decline even more, and if you’re not physically active, this may lead to osteoporosis.
Lack of estrogen is also connected with weight gain. To stay lean, strong and safe, both men and women need to walk regularly (jog, if possible), stretch and continue with the strength training. If you’re up for it, yoga is also a fantastic option that benefits both your physical and mental health.
All of the processes that began in your 30s and continued through the 40s and 50s reach their maximum in your sixties and beyond. At this age, it’s particularly important to review your healthcare situation in order to prepare for changes in your body as you get to 65 and older. Around this time, it becomes even more important to adjust your diet to the circumstances while finding the right exercises for seniors that will keep you fit, both mentally and physically. You need to work on strengthening all the essential muscle groups, including the lower and upper body.
Some of the recommended activities include walking, swimming, push-ups (if possible), toe stands, leg raises, yoga, and Pilates. A healthy eating plan includes fatty fish, lean meat, fruits, vegetables, eggs, beans, and nuts. Avoid trans fats, saturated fats, refined sugars, and salt.
One of the basic problems with getting and staying fit is that it is difficult to find motivation. We often observe exercise and a healthy diet as chores that take away a portion of our time and happiness. The truth is that there is always time to squeeze in a 30-minute workout – you can even spread it throughout the day. It doesn’t have to be a chore, either. You can find an activity you really enjoy, such as dance lessons. Eating healthier also shouldn’t be a problem, especially when you know that healthy food can be delicious.
Getting and staying fit can be a challenge, but it is certainly worthwhile. Not only will you look fabulous, but you will also be safer and healthier, which will make growing older much easier.