C.S. Lewis says, “You are never too old to set another goal
or to dream a new dream”.
But, what gets in the way of those goals and dreams is
often aches and pains. How do we then age well,
continue to pursue our goals and dreams, without
falls or pain?
Popular opinion holds that pain and declining mobility are
inevitable with age. A well meaning friend or even doctor
may say “You’re just getting older” in response to your
complaints. Unfortunately, that is where the conversation
usually stops.
I don’t buy it!
I believe the human body is responsive, programmable,
and miraculous. Aging is a process linked to genetics,
previous injuries, lifestyle, and an accumulation of stress
resulting in muscle weakness, tension, and poor postures.
I believe it is possible to interrupt this process at any
stage of the game. No matter what age you are now, you
can take action today to protect your muscles, movement,
bones, vitality, and active life.
As we work to improve our posture and movement habits,
we optimize our bone density, muscle, strength, and body
balance. These are the things necessary for safe and pain
free mobility as we age.
Don’t wait until you start to see or feel a decline. You need
to condition your body on a regular basis outside of your
typical routine. In this way, when your body is challenged
in an everyday activity (shoveling snow, running to catch
a plane, or moving a heavy box) your body isn’t
overwhelmed.
If not conditioned properly on a regular basis, your body
will fail you when put under this stress of everyday life.
Here are some strategies you can start implementing
today to condition your body to age well:
1. Train Aerobically
Work your heart and lung for at least 30 minutes most
days of the week. Swim, bike, walk, run. . . .just move to
a point where your heart rate increases and you feel like
you are breathing a little heavier.
Don’t work to the point of exhaustion, but if you are
otherwise healthy push yourself a little. You don’t want
that short airport connection to be the first time you have
huffed and puffed in the last 5 years.
2. Optimize Your Balance Skills
Even if you feel you are steady on your feet, your balance
in terms of reaction time and stability may not be optimal.
And if it is, you need to work to keep it that way!
Falls are the most common reason people lose their
independence. Improving your balance is the best way to decrease fall risk.
3. Increase Muscle Mass
We lose up to 5% of our muscle mass per decade if we
don’t work to maintain and build it. Strength and
resistance training is key to decreasing painful joints
caused by arthritis. In addition, it builds bone mass that
protects against fractures. Both of these are critical to
staying strong and independent.
4. Eat A Nutrient Dense Diet
The adage you are what you eat is true in many senses.
Nutrient rich foods are proven to ward off aging, especially
those rich in Vitamins A, C, D, E, and K.
In addition, protein is necessary to maintain muscle mass
and various minerals are critical for bone density. If you
have difficulty getting enough of any of these in your diet,
consider a quality supplement.
5. Stretch Your Body
It is important to participate in activities that improve
your strength and lengthen your muscles. Tight,
shortened muscles are more prone to pain and injury.
In addition, activities such as yoga, Pilates, and Tia Chi
will improve your posture and overall stability.
6. Decrease Stress
We all know it’s bad for us, but recent studies have shown
that stress actually accelerates aging on a cellular level. So,
find a way to eliminate stress or handle it better. Take time
each day to breath and reflect on life with gratitude. It’s
hard to be stressed and thankful at the same time.
I know, easier said than done! Which of these areas do you
struggle with most? I bet we have a resource to help!
In need of balance screens, training programs, wellness
coaching, nutrition specialists. . . simply inquire HERE today.
