There is no secret that the body changes. Some of the changes include weight gain, reduction in muscle mass, increase in body fat, mood changes and changes in hormones. This can all be very frustrating for people.
Weight gain can occur more frequently in women as a result of a decrease in muscle mass, and increase in body fat resulting in a lower resting metabolic rate.
Hormonal changes can cause a number of symptoms. It can also make it more difficult for the body to absorb certain nutrients. This is why changing your lifestyle may be the best benefit for your body.
The goal to achiving that healthy lifestyle over the age of 50 is to maintain your weight, muscle mass, eat healthy foods, and stay active. Here are a few of my top tips to help you get and stay fit over the age of 50.
1. Find an exercise that you love to do.
Exercise can already be difficult. There is no point in signing up for something that you won't enjoy. For example, joining a gym with a lot of complicated equipment may not be the best option for most people. It can be quite intimidating. Make sure that any exercise that you do is something that you're going to enjoy because it will encourage you to stick to it.
2. Exercise with a friend.
Once you find an exercise you enjoy, find a friend! This will increase your adherence. You will want to workout more often and make it more fun! It adds a bit of friendly competition to training.
3. Prioritize exercise.
It's easy to come up withthe same excuses for not being able to exercise... money, time, children... the list is endless... But at the end of the day we all need at minimum 15 minutes of physical activity. Something is better than anything, so make time for exercise.. It's more valuable than spending an hour watching television.
4. Drink plenty of water.
Water has so many benefits. It's a shame that we still don't drink enough of it. The recommended water intake for men is about 1 gallon a day, and for women about 3/4 gallon a day. If you exercise regularly, you should drink more. Water helps you regulate your body temperature, lubricate and cushion your joints, and aid in proper digestion. It's also great for your skin!
5. Ditch the weekend takeaway.
Rome wasn't built in a day. It takes small changes to your diet to improve your weight. Cut out unnecessary "bad foods" bit by bit. For example, instead of buying the Frappucino from Starbucks get the coffee with cream. Choose home cooked meal over ordering takeout. Try taking the stairs instead of the elevator!
Need More Help?
If you want more direction and help on where to go next, if you’re suffering with pain but don’t know where to turn, we’d like to help. At Capital Sports Medicine we’ve helped thousands of people in the Silver Spring, MD take control, get back to what they love doing, and live longer, happier, and healthier lives. If you want to start your journey back to a pain-free life today please click here or call 301-328-0186 to book your free 1-1 assessment today.