Through atrophy (muscle degeneration) and wear and tear, there is a staggering 30% of adults over 65 falling once EVERY year! Osteoporosis (bone density reduction) is prevalent in 55% of our population over 50 and on average, women over 50 have a heart age that is 5 years older than their chronological age. This is without even chatting about Menopause which comes with belly fat gain and fatigue.
It's clear that we need to find a way to keep fit - let's have a look at how:
1) Lift Weights - 2-3 times per week - this causes stress and therefore growth and adaptation in the bones and muscle. You'll also keep away unwanted fat as your resting metabolism increases, whilst also decreasing chances of falls and injuries and dramatically changing your shape! Hint: See a Trainer to get you started - invaluable guidance, education and safety!
2) Walk Regularly - It's been proven to help with your cardiovascular fitness, weight management and mood. There are other great exercises such as swimming, cycling and jogging but walking comes with a very low risk, needs little to none equipment and can be done in almost any weather conditions or fitness facilities. It can also be a useful past time - running errands, walking a pet, socialising or just getting outside!
3) Core Exercises - By naturally being less active + wear and tear + Lifestyle habits = a disengaged and weakened core = neck, back, hip and knee pain! A simple 3-4 exercises completed 3-4 times per week can be enough. Also compound exercises such as push-ups, seated presses or squats all activate the core. Hint: Again, see a Trainer to get started - they will assess your postural structure, identify weaknesses and prescribe the right exercises for you.
4) Eat More Protein - Protein helps to maintain and grow muscle mass but is not stored in the body very well and therefore needs to constantly be replenished. You can find protein in most animal sources such as meat or dairy, but for those looking to reduce their animal products then beans and legumes are a great source of protein, along with dairy free protein powders such as Soy, Pea or Brown Rice.
5) Eat More Whole Grains - A great example is Oats. Oats contain soluble fibre called beta glucan and consuming just 3g per day has been shown to reduce your total and LDL (bad) cholesterol. Heart disease risk increases DRAMATICALLY for men over 45 and women over 55 so lowering your cholesterol will keep the engine and its parts running nice and smoothly!
If you need help or want some guidance with the above then don't hesitate to contact us and we'll organise a quick consultation with one of our health and fitness experts.
*Disclaimer: Individual results vary based on agreed goals. Click here for details.