Do you really need to think about healthy aging in your 40s & 50s?
When you are feeling young and energetic you don’t give much thought to your age, but the changes in your body can’t be denied as you get older. Changes begin slowly in our 30s and by the time we are in our mid 40s and 50s the signs of aging become obvious. It’s not just the added wrinkles, the few grey hairs, it’s the loss of muscle, the weakening of bones and the lack of energy.
These early signs of aging, if left unchecked, can cause issues in your 60s and 70s with weight gain, risk of disease, lack of strength and balance and reduced mobility.
All is not bleak however, if you start thinking about healthy aging in your 40s and 50s you can slow, and even prevent, these common factors associated with aging.
Healthy Aging in Your 40s & 50s
As we enter the later half of our 40s we notice we begin to slow down a bit, not as much energy, can’t bounce back from a workout or late night like we used to and even household tasks that were once easy, we notice we don’t have the strength we once had. Things only worsen as we enter our 50s – our metabolism changes, our lean muscle beings disappearing, we come less agile and less flexible.
We can’t stop time or turn back the clock but you can adjust your diet and exercise routines to ensure healthy aging in your 40s and 50s. The best part is that by starting now, in your 40s and 50s, you slow this part of the aging process and you enjoy your 60s and 70s more.
In Your 40s
In your 40s, when kids are older, careers are maybe more settled, is the best time to get back to exercise, to focus on key vitamins, minerals and protein in your diet and set yourself up with healthy habits you can maintain to ensure healthy aging. Healthy Aging in your 40s is about more . . . .
Get back to healthy sleep routines. 7-8 hours a night.
Weight Train More
Cardio is no longer king when it comes to healthy aging. Muscle mass is a much better indicator of overall health, research is finding. You don’t even need a gym to gain strength – such ups for arms, lunges and squats for legs, planks and v-sits for core.
Drink Water More
Always better to drink water than a 3rd cup of coffee or that second cocktail. Keep hydrated all day.
Eat Protein More
Protien is the secret building block to slow age-related muscle loss. The essential amino acid leucine is the key to muscle building and repair. Make sure you are getting at least 20 grams of high quality protein at every meal and at least 10 grams in your snacks. Protein Smoothies make the best breakfast and a handful of nuts or hard boiled egg is a great snack.
In Your 50s
In your 50s is when you really start to think about aging. The kids are self sufficient or have moved on, you are making retirement plans and you realize now is the time to make changes in your diet and get back into that exercise regime. There is nothing more fabulous than being fit at 50!
Check Your Vitamin Levels
Vitamin D helps your body absorb calcium which is critical to maintaining bone strength. Calcium is found in dairy products, almonds, broccoli and kale, while vitamin D comes form the sun, tun, eggs and fortified foods such as milk and cereals.
Learn About Essential Amino Acids
The 9 essential amino acids found in most proteins are required to turn on the muscle building and help you slow age-related muscle loss, also known as Sarcopenia. Look for products like REJUVENATE for muscle health to ensure you are getting enough to sustain muscle mass, even if you don’t exercise regularly.
Don’t Slow Down
Get out for a walk, do some laps at the local pool, take a dance class or learn yoga. All forms or excise are not only good for your heart, but will keep your joints loose, improve flexibility, increase energy levels and you’ll feel good.
You need to work your muscles so they can work for you. Less muscle, less mobility. In your 50s is the perfect time to focus on strength and help slow muscle loss that is associated with aging. Lifting lights weights and doing strength based exercises is key to living longer and stronger.
Focusing on healthy aging in your 40s & 50s leads to much healthier 60s and 70s as you’ve laid the ground work, you set the healthy habits, you’ve maintained muscle that has naturally started to diminish. You are are entering the best years of life stronger than ever!