How to remain active and healthy in the fifties and beyond
These easy tips will help you keep healthy and happy.
Age should not be an excuse when it comes to not having prioritized your health. However, many people use it. "If you are active, healthy and over 50, you are ahead of the curve! Congratulations," explains Oliver Nam, owner and coach of Training to prosper , in Irvine, California, who specializes in the training of the elderly. "There are so many people who have abandoned their health for many reasons. Wounds ... The career has resumed their lives ... Simply frightened by the unknown." He offers 11 tips on how to stay active in the fifties and beyond.
1 Define aims
The establishment of objectives is an excellent starting point, encourages the name. "Understand where you are now with your body," he explains. He suggests spending time identifying a few objectives so that you can set your milestones. "The small victories will keep you motivated and responsible."
2 Find out about your body
He also suggests learning the body before trying to tackle health problems. "We have several subsystems that must work and communicate with each other to be done optimally. Some you may know, some may be new. Anyway, each subsystem has its own responsibility for Maintaining a healthy functional body, "he explains. These included:
- indicative system
Nam underlines the importance of hydration, recommending to drink half your body in ounces of water. "Our whole body is made up of water: your skin, your organs, your brain, even your bones," he said. "If you start counting the number of ounces of water that you really drink in one day, you would be surprised to see how much you can improve your health by this simple act." According to the US National Academies of Sciences, engineering and drugs should drink approximately 15.5 cups (3.7 liters) of liquids per day and women approximately 11.5 cups (2.7 liters) of liquids.
4 Eat your vitamins, don't take them
It may be tempting to take vitamin or supplement, but Nam suggests eating whole and organic food instead. "Our bodies have been made to digest and absorb nutrients from all real food-this is how humans have evolved for years," he explains. "The supplements are excellent, but people count much too much for their health. The supplements are made to" complete "your body only when it is necessarily necessary, and not as a substitution for whole and organic foods".
"Make sure you get full daily stretching several times a day," said Nam. This includes legs, arms and nucleus. "Stretching maintains the flexible, strong and healthy muscles, and we need this flexibility to maintain an amplitude of motion in the joints", explains Harvard Health . "Without that, the muscles are shortened and become tight. Then, when you invoke the muscles of the activity, they are weak and incapable of expanding.
6 Strength and weight train
Focus on the fundamental principles of strength training or resistance training, explains NAM. "Make strength and weight training sessions at least three times a week and preferably at first with a coach to make sure you get the appropriate shape and technique; which is the key to success and not to To hurt you."
7 Make daily walks
Incorporating daily walks change the game for your health, explains Nam. It suggests a minimum of 5,000 to 10,000 steps a day. A study published in Jama internal medicine noted that walking at a quick pace for about 30 minutes a day has resulted in a reduced risk of heart disease, cancer, dementia and death, compared to a similar number of steps but at a slower rate.
8 Avoid sit too long
Make sure you don't sit down all day, says Nam. "Get up and move." AE0FCC31AE342FD3A1346EBB1F342FCB
9 Try group activities
Exercise should not be a solo activity. "Do group activities such as pickleball, golf, walking and hiking," encourages Nam. "This keeps you responsible and more pleasant."
Do not forget to get a little time Zen. "Take the time to meditate or regulate your body and your mind," says Nam. "When you meditate, you can eliminate overload of information that accumulates every day and contributes to your stress," said the Mayo clinic . The advantages include:
–Gaining of a new perspective on stressful situations
- Strengthening skills to manage your stress
–Actifying self -awareness
–Pocusant on the present
- reducing negative emotions
- Imagination and growing creativity
–Auly of increasing patience and tolerance
–Lefension at heart rate at rest
–Lpeat blood pressure to rest
- Improve sleep quality
11 Have a good night
Finally, do not neglect the importance of sleep. "Make sure you sleep in a dark room and turn off all blue light (including mobile phones and your television) at least 30 minutes before bed." , "Said Nam.