When asked the secret to staying young, Lucille Ball replied, "The secret to staying youthful is to live honestly, eat slowly and lie about your age." While this is good advice, especially from a known smoker, there are a few other secrets to staying young as well; namely diet and exercise.
Upon hearing the word diet, many shudder. Yet as the human body grows older, it needs fewer calories. After age 55, both men and women need to consume about 150 to 200 calories fewer than those under 55. This could be due to the natural decline in metabolism and physical activity that usually takes place at this age. As a result, it is important not to waste calories. Instead, focus on a diet that is low in animal fats and high in fiber from fresh fruits, vegetables, and grains.
In terms of exercise, you should aim to have some sort of aerobic activity at least three times a week. Wear a monitor and get your heart rate at 70% of maximum for 30 minutes or longer. In addition to cardiovascular activity, you should also do some sort of weight-bearing activity. These exercises help reduce the risks associated with osteoporosis and bone density loss. Cardio combined with weight-bearing exercises help maintain lean body mass while keeping your body fat percentage down. Lean muscle mass decreases, on average, at a rate of 2% per year. This loss can then lead to health risks like obesity, fragility, depression and decreased cardiovascular function. Keeping body fat percentage down is also important in helping to prevent diseases as well as bodily injury.
The mind-body connection is another important secret to maintaining youth. Stress and negative emotions can lead to cancer, diabetes, heart disease, gastrointestinal problems, and autoimmune disease. Find what works best for you in battling stress, whether it is talking it out in therapy, or taking a few minutes each day to meditate. Some people also enjoy the benefits of yoga, which focuses on aiding both the mind and the body.
Increasing brain power is another key component of staying young. It's never too late to learn a new trick or pick up a new skill. Train your brain with crossword puzzles, word games, etc. Try changing up daily habits, or using your left hand to do tasks you would normally use your right hand for, and vice versa.
Health and happiness, inside and out, are sure ways to stay young, and might even add a few years to your life.
Upon hearing the word diet, many shudder. Yet as the human body grows older, it needs fewer calories. After age 55, both men and women need to consume about 150 to 200 calories fewer than those under 55. This could be due to the natural decline in metabolism and physical activity that usually takes place at this age. As a result, it is important not to waste calories. Instead, focus on a diet that is low in animal fats and high in fiber from fresh fruits, vegetables, and grains.
In terms of exercise, you should aim to have some sort of aerobic activity at least three times a week. Wear a monitor and get your heart rate at 70% of maximum for 30 minutes or longer. In addition to cardiovascular activity, you should also do some sort of weight-bearing activity. These exercises help reduce the risks associated with osteoporosis and bone density loss. Cardio combined with weight-bearing exercises help maintain lean body mass while keeping your body fat percentage down. Lean muscle mass decreases, on average, at a rate of 2% per year. This loss can then lead to health risks like obesity, fragility, depression and decreased cardiovascular function. Keeping body fat percentage down is also important in helping to prevent diseases as well as bodily injury.
The mind-body connection is another important secret to maintaining youth. Stress and negative emotions can lead to cancer, diabetes, heart disease, gastrointestinal problems, and autoimmune disease. Find what works best for you in battling stress, whether it is talking it out in therapy, or taking a few minutes each day to meditate. Some people also enjoy the benefits of yoga, which focuses on aiding both the mind and the body.
Increasing brain power is another key component of staying young. It's never too late to learn a new trick or pick up a new skill. Train your brain with crossword puzzles, word games, etc. Try changing up daily habits, or using your left hand to do tasks you would normally use your right hand for, and vice versa.
Health and happiness, inside and out, are sure ways to stay young, and might even add a few years to your life.
