How To Age Like A Pro
I can’t wait to be in a nursing home! Said no one ever. How you spend the next 20-30 years has a lot to do with how you spend the next 24 hours. The current lifespan expectancy in the U.S. is 78.93 years. What kind of quality will those golden years consistent of? I wish that those years will be meaningful and prosperous for us all. Unfortunately, for many who have neglected their health, those fading minutes will be spent in waiting rooms and in doctors appointments. My beloved grandfather, Paul, became a statistic. Though he lived to the age of 83, those last few years were difficult. I used to drive him to so many appointments that I thought people retired from work, so that they could go to the doctors every other day. He was a overweight, sedentary, and plagued with arthritis. He would often grimace and struggle to get off the couch in pain. The most physical activity that I ever saw him get was going to the supermarket. After awhile those trips to the market started to slow down. Eventually it came to a complete stop. Getting dressed and getting into the car became too strenuous. He could usually plop into the drivers seat but didn’t have the strength or mobility to climb out. He ultimately became completely immobile once he developed diabetes and ended up losing a toe. He was a proud stubborn Air Force Veteran who was set in his ways. As you can see, just because the average lifespan is 81, it doesn’t mean that you’ll live those years in optimal health or independent. What You Need To Know * According to the WHO globally, 1 in 4 adults is not active enough. * Insufficient physical activity is a key risk factor for noncommunicable diseases (NCDs) such as cardiovascular diseases, cancer and diabetes. * Adults aged 65 years and above Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity. What Happens As We Age? In summary we lose muscle, get weaker, and move slower. Cardiovascular Changes * The heart wall thickens & aerobic capacity decreases. * Arteriosclerosis aka hardening of the arteries which contributes to hypertension Muscular changes * Sarcopenia or loss of muscle Nutrition Tips Bone Health * Follow the Recommended Dietary Allowance (RDA) and make sure to take enough calcium & vitamin D * Note Vitamin D helps with calcium absorption Heart Health * omega 3’s - Fatty fish 200mg-500mg EPA & DHA - Note nuts don’t convert as nicely ALA poorly converted into EPA& DHA Muscle Health •Protein - RDA .8 grams/ KG - aim for 20-30 grams per meal Or .6 grams per pound a day - example 190 lbs x .6= 114 grams of protein - 2.5 grams of leucine per meal - yogurts - weigh protein - meats - Plants - soy In The Gym - Pick heavy things up - Get on the ground - Skip - Crawl - Move in different directions - Throw or slam things Why - Muscle weakness is associated with disease and mortality - Reduce the risk of fall, rapid rate of force development helps to recover from losing balance
- When should you start training? Yesterday! Early in life the goal is to develop and build a foundation of strength and muscle. As we age, are goal is to hold onto that precious￼ muscle and bone mass that we worked hard to build up over the years. Remember, if it’s important you should do it everyday. On the days you’re not in the gym, take hike because only the strong survive. Keep it moving!