Get and Stay Fit Over Fifty
Let’s face it, guys, no one likes to think about getting older. No one thinks aging happens to them. Everyone wants to look and feel young. But try as we might, we can’t hold back the hands of time. However, we can do a lot these days to help stave off the aging process. The anti-aging industry is huge and is only going to get bigger as the years pass. Short of scheduling a session with the plastic surgeon, what can you do to keep fit, look and feel great?
over 50 clients Eric (52) and Gale (53)
Here’s my list of 6 anti-aging tips for any age:
Eat Right – as you get older, it’s more important to pay attention to what you put into your body. Remember the days when you could drink a 6 pack and still have 6 pack abs? Those days are short-lived. Keeping alcohol intake to a moderate level is a great way to control your carb intake. Be sure you’re eating a balanced diet of lean proteins, leafy greens, fruits, vegetables and healthy carbs. Add a dose of healthy fats such as salmon, almonds or walnuts to help protect your heart.
get enough rest!
Get Enough Sleep – I can’t stress this enough. You know what your optimal sleep pattern is. Some people need 6-7 hours, others thrive with 7-9 hours. Whatever your sleep pattern is, stick to it. Shortchanging your sleep even one night a week causes your body to produce more cortisol, a hormone associated with stress, weight gain and weakened immune systems. Lack of sleep causes most of us to reach for an extra dose of our favorite caffeinated beverages as well, which in turn causes insomnia. Lack of sleep is also visible to your friends and family – dark circles under the eyes, more wrinkles and blotchy skin tone. See where I’m going with this? Get your sleep, feel better and look younger.
Eric setting up the gun show
Work out – Duh… Take it from me, Jason Kozma, nothing looks or feels better than a great workout. Your body will thank you. As we age, it’s even more important to maintain muscle strength and cardiovascular health. The best way to do that is to work out with a certified personal trainer to monitor your fitness, make sure you’re exercising properly and not straining muscles, tendons or ligaments. Maintaining a fitness routine throughout your life is the key to health and well-being.
Remember what movie this is from?*
Sunscreen – Nothing visibly ages you faster than wrinkles and sagging skin. As we age, our skin loses elasticity; sun exposure speeds up the aging process. There are a ton of great sunscreen products for men and women on the market today. However, you have to remember to apply it before going out and re-apply after exposure. If you enjoy outdoor activities like I do, remember to wear your hat and sunglasses.
Hydrate –Drink your water. 100 oz minimum per day for women, 150 for men. Enough said.
Anti Aging Fitness
Gale: 1st place at Muscle Beach at 53
Let’s face it, no one wants to get old and most people really don’t like thinking about slowing down and losing strength and vitality. But it happens. We don’t generally have control over how it happens or when, but we can certainly do our best to slow down the aging process and stay fit and healthy. What does that really mean, though? If you follow my blog, and since you’re reading this, I can safely assume you do, then you know I’m evangelical in my health and fitness beliefs. Staying fit for life is a combination of all components; when examined individually, they all make sense. Put them together and you have a recipe for a long, happy, healthy life.
5 Anti Aging Fitness Components
1. Nutrition: Eating right makes sense. Choose healthy, nutritious foods that fuel your daily living. Consume 5 small meals a day. Pick lean, clean proteins, vitamin packed fruits and vegetables, healthy fats in moderation and complex carbs. Allow yourself a splurge every once in a while because this is your nutrition for life, not your diet for the next month.
2. Cardio: You know the drill. 45 – 60 minutes of cardio at least 4 times a week. Keeps your heart and lungs healthy. Keeps your metabolism revved up. Keeps you feeling and looking great.
3. Exercise: Weight bearing exercise has been proven time and again to be the single best type of exercise for staying healthy and reversing aging. Your bones grow more brittle and less dense over time. No other exercise can help prevent this better than weight lifting. Not yoga, not cross-fit, not cardio barre or other classes. Good old weight training. The National Osteoporosis Foundation states that there are two types of exercise that help in building and maintaining bone density: weight-bearing (using the weight of your body) and muscle-strengthening exercise routines (using exercise equipment like in the gym). Establishing a healthy pattern of weight training earlier in life can help ensure a lifetime of healthy bones and strong muscles.
4. Stretching: As we age, it’s even more important to maintain flexibility, good posture and balance. Stretching helps with all of these and improves range of motion which can decrease the risk of injuries. It also increases blood flow throughout your body, which is crucial to muscles, ligaments, organs and tissues. Our bodies tend to feel more brittle as we get older, so staying flexible can combat the brittleness.
5. Sleep: Never underestimate the power of sleep. If there’s one easy thing you can do for yourself it’s getting a good night’s sleep. Setting yourself up for a solid 7.5 to 8 hours of sleep is simple. Go to bed the same time every night. Set your TV to record your favorite late night shows and watch them the following day. Create a relaxing environment in your bedroom and turn OFF your phones and digital devices long before you plan to sleep. Every study I’ve read shows that looking at your phones, tablets, computers and even TVs right before going to sleep actually disrupts sleep patterns and prevents you from getting a complete night’s sleep. Best to relax with a good book instead.
Creating a pattern of health now will set you up for the long run. Contact me today to create a long-term fitness and nutrition plan that’s right for you. I offer personal training in Los Angeles and online personal training anywhere on Earth. I also recommend acupuncture in Los Angeles. Don’t wait until it’s too late. Yes, it can be too late.
Acupuncture – Dr. Laurie Binder is a gifted acupuncturist that I work with. Acupuncture treats many maladies without drugs. It also reduces stress. Everyone know that stress accelerates inflammation and aging. Stress creates cortisol. Cortisol promotes fat storage, muscle breakdown and other bad stuff you want to avoid. The info below is from her newsletter. I recommend that clients integrate acupuncture into their wellness routines. I encourage you to check out her Acupuncture website!
Supplements – there are a lot of “anti-aging” supplements on the market today. Some are very effective, others are nothing more than placebos. Before you start a supplementation routine, talk to your trainer or your doctor to determine your health and fitness goals and find out what would work best for you. Contact me today to create a customized anti-aging nutrition and workout plan for you.
* Answer: Robocop!
The one with Peter Weller – not the hot garbage from 2018!
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