Smart Exercise Strategies For Looking and Feeling Younger
Exercise plus a healthy dietary pattern are the perfect combinations if you want to maintain your youthful ways.
It's no secret that being sedentary is one of the worse things you can do to yourself.
Without movement, you’ll be like a rusty, old iron gate.
The less you use it, the harder it is to move.
On the other hand, the more it’s moved, the easier it is to use.
The late fitness expert, Jack LaLanne who was still exercising for an hour and a half every day at 95 years old had a saying…
“Better to wear out than rust out.”
One of the keys to slowing the aging process and keeping your independence involves being mobile and agile and having good balance to help prevent falls that can cause broken bones of the wrist, arm, ankle, and hip.
These injuries can make it hard for you to get around, and do everyday activities and worse yet, LOSE YOUR INDEPENDENCE AND BECOMING A BURDEN TO THE PEOPLE YOU LOVE AND CARE ABOUT.
According to the CDC…
- Each year, 3 million older people are treated in emergency departments for fall injuries.
- Over 800,000 patients a year are hospitalized because of a fall injury, most often because of a head injury or hip fracture.6
- Each year at least 300,000 older people are hospitalized for hip fractures.
- Falls are the most common cause of traumatic brain injuries (TBI).
On the other hand, staying active helps you AGE WITHOUT FEELING OLD.
It’s a fact that loss of bone mineral density is a natural result of aging.
A bone density study that appeared in the Journal of Exercise Science and Physiotherapy was conducted that included people in the 25-75 years age range and concluded that bone mineral density is higher in sportspersons than their non-sports cohort and sportspersons involved in high impact sports possess substantially higher bone mineral density than sportspersons involved in moderate impact sports.
Other studies show that exercise…
- Improves self-image
- Helps reduce the risk of heart disease
- Can prevent and treat depression
Also, people who exercise get sick less often.
These are the benefits that stack the deck in your favor to live a life with no limits.
While there’s no shortage of activities you can do…
…running, jogging, walking, hiking, biking, bodyweight exercises, weight training, martial arts, and all kinds of sports…
…you should look into a program that offers a balanced approach because doing the same thing over and over again that favors only one part of your body tends to cause injuries and nerve pain.
Your goal should be to constantly improve by utilizing proven methods to keep it real, fun, challenging, and most importantly rewarding growth.
Find a program that includes;
Core strength, mobility, balance, and posture that you need to train forever to improve your overall level of fitness and athleticism
Resistance/Strength training paired with cardiovascular training that will tax your ability to resist weight and tax your lungs to make you huff and puff – a necessity to improve your overall heart and lung health.
Flexibility cultivation works on movement that is free of restrictions and creates a better approach to your overall level of fitness and reduces your risk of injury.
ONE-ON-ONE TRAINING
If you have restrictions that have been placed upon you due to injuries, a current health condition, or fitness level you might want to look into one-on-one training to address these needs.
SIMPLE THINGS YOU CAN DO RIGHT NOW
- One of the easiest things to do is go for a walk.
- If you have a bicycle go for a ride.
- When shopping, don’t always look for the closest parking spot, park farther away and walk.
- If you are able, choose stairs instead of the elevator.
Simply put, keep moving!
Below are two links you might find helpful.
Internationally recognized fitness expert who is known as "the trainer of trainers" shares one of his most popular mobility exercises...
Mobility Yoga-Plex: Beginner Modifications and Advanced Progressions
Fitness trainer, Geoge Ilyaidis who specializes in training adults 55 and over says...
"Being strong is part of balance, posture, and functional movement. Your muscles have to be strong enough for your body to get up from a bed (even a flower bed), floor or car. Being stronger improves your production of force and speed (a golf swing, tennis serve, throwing)."
Strength, Resistance Training and Power
Until next week.
All the best,
Ed Bishop