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Typically as most people age, they tend to do less physical activity than they did when they were younger and that contributes to weight gain, a slower metabolism and an acceleration of the aging process. However most of us have the ability to change the process for the better
by improving our fitness level.
A good way to start,[link widoczny dla zalogowanych], is by looking closely at what you have been doing relative to, eating, drinking and physical activity.
During the Holiday season it's easy to forget about our regular diet & exercise routines as we enjoy several weeks of family gatherings, home made cookies Holiday parties, & numerous opportunities to have a good time & add a few extra pounds.
Refer to the following list and check off what works for you:
> Commit to being more active this year than you were last year - Reflect on whatever physical activity you routinely did last year; do a little more this year. If you do more, you'll develop new muscle tissue, a key point for weight loss, looking better, & slowing the aging process!
> Select programs or activities that you will enjoy & match your personal style (i.e. indoors or out, solo or group). Start off slowly, then gradually increase your time, distance and # of days per week (min. 3x week, 4-6x/week is better).
> Get a good pair of supportive walking or athletic shoes.
> Walk more, park further away from your destination & appreciate the extra steps as they all contribute to a healthier you.
> Visit a local park or just walk around your block or yard on a regular basis.
> Ask a friend, spouse or family member to join you. Many prefer having exercise buddies for motivation & a sense of commitment to each other?s success.
> Consider joining a wellness center, community center or a health club that has "age appropriate" fitness programs or try using appropriate exercise videos at home If you socialize & have fun with it, you will be more likely to stay with it. Keep in mind that exercise & physical activity help prevent osteoporosis, type 2 diabetes, Alzheimer?s & heart disease.
> If you wear glasses, consider a separate pair of single-focus glasses for activities that involve mobility. People who wear bifocals or progressive lenses while walking outside are twice as likely to trip or fall as those with single-focus lenses, one study found.
> Exercise your brain, Play games, do puzzles, tax your mental abilities. Try switching hands when doing routine tasks such as brushing your teeth. "Mental exercises can offset some of the decline in older adults' thinking skills and show promise for maintaining cognitive abilities needed to do everyday tasks such as shopping, making meals and handling finances", according to a new study published in the Journal of the American Medical Association.
> Incorporate balance exercises into everyday routines. Try standing on one leg at a time for 1 minute each day.
> Use TV commercial breaks as fitness breaks - Stretch, walk, march in place, or stand and sit several times during commercials & also when you're talking on the phone.
> Plan ahead & Shop for Healthy Meals, it?s easy to buy smart today, low fat & low salt & plenty of fresh vegetables - eat less fried & fatty fast foods & more whole grains.
> Increase your consumption of seafood, fruits and vegetables. A Mediterranean diet (emphasizing fruits, vegetables, legumes, cereals, olive oil,[link widoczny dla zalogowanych], fish, some red wine, with minimal dairy and meat) can help
If you plan to modify your caloric intake, or the amount of physical activity you?re doing, it?s always good to have a baseline (a good idea of your past activities, food choices & starting weight).
The good news is that with a little planning & effort we can lose those extra pounds, look better, & reduce our risks for many "age related" conditions,[link widoczny dla zalogowanych], in fact we can actually slow the aging process.