Can You Reverse Aging with Exercise?
While it is true that exercise can’t reverse the aging process, it can significantly slow it down.
If you look at people like Jack Lalanne, they achieved more in their old age that most people couldn’t when they were young.
This is because staying fit and constantly exercises reduces the impact that aging has on your muscles and bones.
While this article won’t go over every single way that exercising helps to slow down the aging process, it will give you a few examples of just how good exercising is when it comes to combatting the effects of aging.
Effects On Your Heart
As you age, your heart muscles not only weaken (which causes your heart to have to work twice as hard), but your heart also contracts for longer periods of time.
These two factors, when combined with other factors like cholesterol levels, is why older people are at a greater risk of having a heart attack.
Exercising can help slow the effects of aging on your heart by keeping your heart strong.
Cardio, in particular, is an extremely effective way of strengthening your heart muscles and reducing your risk of heart disease and heart attacks as you age.
Effects On Your Muscular System
Another, very damage effect of aging is the general loss of muscle mass.
Not only do older people lose muscle mass, but they also struggle to gain muscle mass.
Again, exercising regularly can help prevent this from becoming as big an issue.
By regularly working out all your muscle groups, you can help prevent muscle atrophy.
One common mistake people make is assuming that they can exercise as much as they did when they were younger.
This is not the case, as you get older it becomes more difficult to get and maintain muscle mass.
So, you actually need to use your muscles more than a young person would have to.
Effects On Your Bones
Finally, let’s discuss your bones.
Bone density loss is a major issue for older people.
If you aren’t familiar with that, the simple explanation is that people begin losing bone density as they age, which is why elderly people’s bones break so easily.
Again, exercise is the key here.
A combination of a calcium-rich diet and a lot of exercise can pretty much halt the loss of bone density.
3 Healthy Lifestyle Tips to Help You Live Longer
As we grow older, almost everyone anticipates a few things happening.
We expect deteriorating health. We expect lack of mobility. We may even expect a diminished quality of life as a result of these things.
Unfortunately, this has become the standard. It’s what everyone expects to experience as they age.
But, it doesn’t have to be that way at all.
These days, communities around the world are seeing healthy and active adults grow well past 100.
They continue to live a quality life right up until the end, too. So, why can’t you?
By following some basic advice, you can support a healthy lifestyle that will boost your longevity and well-being.
1) Get Active and Stay Active
Realize that it’s never too late to make a change.
The things you do today will impact your quality of life both immediately and for the long-term. That’s why your number one goal should always be supporting an active lifestyle.
If you have joint pain or mobility issues, there is still something out there for you to do.
Think about low-impact workouts like walking or swimming.
You have no excuses with the versatility of workouts available today.
Plus, active life doesn’t mean boring life.
You can play golf, go on hikes, or even go bicycling through the park to support a more active lifestyle.
Activities you enjoy will always directly translate into a happier mind.
They can even help you expand your social circle and meet new friends.
2) Always Eat The Best You Can
Most people know that buying fresh fruits and vegetables can be costly.
And, not everyone can afford a run to the store every few days to replenish a fresh pantry.
But, there is always a way to eat better no matter your budget.
Focus less on fast food and restaurants and learn some basic cooking skills so you can make more food at home.
Then, focus on fresh whenever possible.
But, to save money, you can buy in bulk at the local market or even buy frozen fruits and veggies.
No matter what, you should always be thinking about the things you are eating and how much you are eating.
3) Love Yourself
Self-love and coincidence are two things that directly contribute to our happiness, health, and wellbeing at every age.
Meditation and a healthy social outlet can do wonders for boosting your self-love.
In turn, you will be able to better fight depression and you’ll find yourself having a better mood, better energy, and a better life overall.
Always love yourself.
3 Healthy Lifestyle Tweaks for Older Adults
Getting old doesn’t mean slowing down.
There are many things you can do to promote an active lifestyle and stay healthy far into your golden years.
Here are three simple changes you can make to get on track to a better you.
1) Cut Out Soda
Soda is often called “empty calories” because a single can will contain upwards of 250 calories.
Not to mention it could contain as many as 40 grams of carbs and sugar.
That definitely contributes to an unhealthy lifestyle and can lead to weight issues and even problems with blood sugar.
So, if you consume soda: stop!
In addition, work to cut out other empty calories in your diet. This generally includes processed foods, like cookies, chips, and so on.
While everything is alright in moderation, you’ll do best if you cut these things out and instead incorporate wholesome and tasty foods.
If you do, you’ll end up feeling better and more satiated.
2) Sleep More
As we age, we need more sleep in order to properly recuperate at the end of each day.
So, always follow the sleep guidelines and get plenty of rest at the end of every night.
The last thing you want is to feel tired and grumpy all day when you could be out and active.
If you do feel tired, don’t be afraid to take naps. In fact, naps have been shown to be very beneficial at every age.
3) Stay Active
Staying active is one of the best things you can do for your health as you age.
Staying active will help ward off joint pain and sickness, plus it will help you maintain your independence.
If an activity is difficult for you to do, trade it in for a low-impact activity that you enjoy.
Golfing is a great example but you might also choose water aerobics or even yoga.
The point is to find something that you enjoy doing that will help you stay mobile for years to come.
Mix things up too and never be afraid to try something new.
4 Healthy Diet Tips for Older Adults
As you get older, it becomes more and more important to monitor your health.
As we all know, diet is an important aspect of overall health.
Diets catered to the elderly can help with a variety of issues, including stomach issues, heart issues, and much more.
With this in mind, here are 4 diets for older adults.
Low-Cholesterol Foods Are a Must
As you age, your heart gets put under increasing amounts of strain.
Therefore, anything that you can do to make your heart healthier is very important.
One of the best ways to improve heart health (besides exercising) is through good diet.
There are plenty of low-cholesterol diets out there to pick from, so if you are older yourself or if you know someone who is, look into one of them.
High-Calcium Is Important
Typically, we place a high emphasis on telling younger people to drink milk and get calcium to improve their bones and muscle.
However, we don’t place nearly as much emphasis on getting older people to get a lot of calcium, even though we should.
As people age, their bones lose density which makes injuries a lot more common. This is where calcium can be really helpful.
However, at the same time, elderly people shouldn’t just start loading up cheese and milk because those are filled with fat and cholesterol. Instead, elderly people should start including calcium supplements in their diet.
Look for Alternative Protein Sources
Protein is important for everyone since it is key for building and maintaining muscle.
Since older people’s muscles atrophy at an even greater rate, it is even more important for them to get lots of protein.
However, traditional sources of protein like red meat and eggs can be really bad for older people.
This is why it is good to find other sources of protein like beans, healthy fish, etc.
Manage Portion Size Carefully
Being overweight is never good for one’s health, but it is even more damaging for older people.
Older people struggle to lose weight and the negative health effects of being overweight are amplified because they are older. This is why older people should strictly manage their portion size.
Bad portion sizes are one of the main causes of people being overweight.
Likewise, older adults should avoid behavior that can lead to overeating, such as eating in front of the television (this causes overeating because you get lost watching a show and it makes easy to lose track of what you’ve eaten already).