Nutrition and Fitness Strategies to Age Gracefully
People illustrations by Storyset
I watched a video by Athlean-x where he talks about aging as it relates to fitness and outlined some fitness strategies that would keep you working out and seeing results as you age. In that video, he talks about working out with barbells and dumbbells, strength training, jump height, running, and other ways to age gracefully into fitness.
Among all that he discussed, what caught my interest the most was when he talked about being able to touch your hands behind your back from below and above your shoulders. I would have thought that the video had nothing to do with me until he showed that part, and I realized that I was already being affected by aging, and I’m only approaching 28… I'm not even at the peak level for bodybuilding and weightlifting.
Now that I know that it's possible that I may be aging and that exercise is proof, I pay close attention to that ability while I'm in the bathroom having my shower. I try to reach higher on my back from the low arm position.
I wanted to touch on a similar topic, but I wanted it to be more related to nutrition. What are those nutritional changes that you think need to be made as you age that will make the whole process easier for you?
As a fitness junkie, I really love getting into these sorts of topics for myself and others so that I can help myself and others as we age.
Just like the way Athlean-x’s video looked like it didn't apply to me, I am sure there are some people reading this and thinking it does not apply to them. But to prove that you might be wrong, you might be noticing how easy it is for you to add weight right now compared to when you were a teenager.
You might also notice that your muscle mass is also reducing as time goes by... The worst part is that as we age, we also lose bone density and start to have digestive problems alongside chronic conditions (hypertension and diabetes).
It is for this reason that you need to start taking your nutrition into consideration.
Energy
People illustrations by Storyset
The main reason people notice that they gain weight much easier than they did when they were younger is that, in general, the body starts to require much **less energy **to sustain itself. And much of the energy is no longer going into growth in terms of height.
Calories taken in are much more easily converted to fat as we get older for the vast majority of people.
The focus should shift as you get older from calorie-dense food to its nutrients like vitamins and minerals found in fruits and vegetables. Healthy fats and lean proteins should form the bulk of our diet.
The reason why we start to gain fat is because of muscle mass loss, which leads to a reduction in the basal metabolic rate (BMR). This reduction in the BMR is also partly due to hormonal changes. Reduced production of key hormones like growth hormone and testosterone lead to BMR.
Protein
People illustrations by Storyset
I always say, get your protein in check if you want to see those results at the gym. Well, this time it's about keeping the muscles on as long as possible so that you can age well.
Proteins are the building blocks of every cell in the body, but most important in this context are the muscles. The muscles are about 75% water, 20% protein, and the rest is 5%.
Ever since I realized this, my training and nutrition have changed. From when I started consuming more protein and now that I drink 2 liters of water while I’m at the gym, I feel less exhausted, I feel more productive, and I keep beating my former records.
Lean meat, like chicken or turkey breast, lean beef, and fish are excellent for meeting your protein requirements for the day (multiply body weight in kilograms by 0.8 to 1.2 grams of protein per kilogram of body weight). For those who are physically active, about 1.4 to 2.0 grams are adequate.
Exercise
People illustrations by Storyset
Exercise and aging go hand in hand. Regular exercise can help slow down the aging process and keep you healthy and active well into your golden years. Exercise has numerous benefits for older adults, including maintaining muscle mass, bone density, and cardiovascular health. There is the added benefit of improving balance and flexibility, reducing the risk of falls and injuries, and improving overall mental health and cognitive function.
As you age, your body becomes less efficient at utilizing oxygen, which can lead to decreased endurance and energy levels. Regular cardiovascular exercise, such as walking, cycling, swimming, or** dancing**, can help improve all of that and lead to improved endurance and energy levels.
Strength training is important for maintaining muscle mass and bone density as you age. Resistance exercises such as lifting weights or using resistance bands can help build and maintain muscle mass, which can prevent the age-related decline in muscle mass known as sarcopenia. Strength training can also improve bone density, reducing the risk of fractures and osteoporosis.
Cardiovascular and strength training exercises, balance, and flexibility exercises are important for older adults. As we age, our balance and flexibility tend to decline, increasing the risk of falls and injuries. Exercises such as yoga, tai chi, and Pilates can help improve balance and flexibility, reducing the risk of falls, and improving overall mobility.
It's important to note that exercise doesn't have to be intense or strenuous to be beneficial. Even low-impact exercises such as walking, gardening, or gentle stretching can provide numerous health benefits for older adults. The key is to find an exercise routine that is enjoyable and sustainable for you.
The truth is that you shouldn't try to stop aging from taking place; you should look your age and act it. But it's also the case that you can be the best version of your older self, and you should strive to achieve that.
You can send me a message on WhatsApp at +2348134530293, and we can have a conversation, or you can speak with a licensed therapist.
Conclusion
In conclusion, as we age, our bodies go through a series of changes that can make it difficult to maintain our health and fitness. However, by making simple changes to our nutrition and exercise routines, we can slow down the aging process and age gracefully into fitness.
Focusing on consuming nutrient-dense foods, such as fruits, vegetables, healthy fats, and lean proteins, can help keep our bodies healthy and provide us with the energy we need to stay active. Adequate protein intake is particularly important for maintaining muscle mass as we age.
Regular exercise, including cardiovascular and strength training exercises, balance and flexibility exercises, can help maintain muscle mass, bone density, cardiovascular health, balance, and overall mental health and cognitive function. It's important to find an exercise routine that is enjoyable and sustainable for you.
Remember, aging is a natural process, and we should embrace it while taking care of our bodies to ensure we can enjoy a long and healthy life. By following these simple strategies, we can age gracefully into fitness and enjoy all the benefits that come with it.
Thank you for this update. We, at least I think that because I am young I still have time before I begin to age but this write has opened my eyes.
When I started gyming, my friend who has already been doing it for more than a year now advised I eat a lot of proteins. This tells me how important proteins are when trying to build your body.
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