Your Golden Ticket To A Long and Healthy Life

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Your Golden Ticket To A Long and Healthy Life

A lifelong exercise program that adapts every decade. Fitness is like retirement savings… if you wait until later to invest, you’ll get a lot less bang for your buck. National Public Radio (“NPR”) recently had a segment where researchers discussed some new findings that surprised even us. In short, the conclusion was that you derive more health benefits from exercising earlier in your life, as opposed to waiting until retirement. Researchers put it this way: Exercising in your 20s will directly impact how you age in your 30s, and so on with each decade thereafter so a person who exercises earlier in life and then stops will derive more health benefits later in life than those who wait until they are in their 50s, 60s, or later to start exercising. While exercise at any age can improve health, the main point researchers were driving home is DON’T WAIT…

Exercise is age specific and you should start as young as possible. Starting now, with modest upkeep, will help you cruise into your 60s, 70s, 80s and maybe even beyond. Just stay consistent!

So in what age group are you? Below are specific suggestions for every age…

20s - Strength training at a minimum of 2 to 3 times per week is recommended to build muscle strength and bone mass. As we age, we lose both so it’s important to have a strong foundation. Add some cardio and you’ll reap even more benefits.

30s - Add some diversity and try some cross-training. Cross-training can help prevent imbalance and overuse injuries. Also focus on balance and stability to maintain range of motion, prevent falls, and loosen tight muscles.

40s - Men’s testosterone levels begin to drop and with it, roughly 5 to 8 percent of muscle mass per decade thereafter. The focus here is on keeping lean muscle mass. Also, weight-bearing exercises will help you hold on to your bone mass. You may stay the same weight, but that could be attributed to a loss of muscle and a gain in deep fat surrounding your internal organs called visceral fat that can lead to cardio-respiratory disease so watch out!

50s - The focus is now on protecting your heart and your core. In addition to strength training, add yoga, pilates, or exercises that strengthen your core. Also, 30 minutes of aerobic activity five times a week is recommended by the American Heart Association to preserve your heart health as you age.

60s - If you stay healthy in your 60s, you’ll improve your chances of surviving a fall, which is a high risk after age 65. In fact, women in their 60s and 70s face 5 times the risk of death within a year of suffering a hip fracture! Therefore, strength training to maintain muscle and bone mass, and walking or jogging to maintain cardiac health are recommended.

70s and beyond - Continue to work on strength, flexibility and balance. Balance is critical here in order to minimize fall risk. Strength and flexibility training will help you maintain a good quality of life so you can continue to manage daily tasks. Walking can help keep your heart and lungs healthy so incorporate it into your day.

To learn more, check out U.S. News – How to Live to 100

Read 2601 times Last modified on Thursday, 20 March 2014 17:02

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