6 Strategies to Age Well Without Falls or Pain


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


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.