27/09/2017
A constructive and balanced article by Scott Laidler ... slightly abbreviated :-)
Future Proofing your Body (Scott Laidler, Daily Telegraph)
Lifestyle tweaks can help keep you good and strong as your grow older.
It’s a good idea to split your focus 50/50: that's 50 per cent on the present, and 50 per cent on the future. This helps to insure yourself against things that often kick in down the line – like postural problems, mental ill-health, and major diseases.
Just 30 minutes of exercise a day should help you offset osteoporosis, hold on to muscle mass, maintain your natural range of motion, avoid back pain, lower your risk of heart problem
Resistance training
After the age of 40, we typically lose about 1per cent of muscle mass each year. This in turn slows your metabolism, weakens your structure, and lessens your athletic appearance.
Go for low intensity, relaxed movements using manageable weights and focusing on compound movements. This will help to send your body a signal that it needs to hold onto its hard earned muscle mass – but crucially not overwork it.
The idea here is to get all the strength benefits out of lifting weights without suffering burnout, which puts unnecessary stress on your nervous system.
Yoga / Pilates / Stretching
One of the biggest mistakes many of us make is neglecting mobility. We sit for hours on end at a desk, then participate in sports in the evenings without so much as a single stretch to warm up. Yoga and Pilates really help, whilst stretching regularly will make you a lot more resilient to injury as you make your way through mid-life.
pre-sleep
Daily mobility drills
A short daily mobility drill only takes five minutes and is an excellent way to start the day, allowing you to wake up the body after a night's sleep. It will also give you cash in the bank ahead of the desk sitting, helping to stall issues with poor posture, neck and lower back.
Aim to rotate your hips, shoulders, knees and ankles, and open up the spine. Simple exercises like squats, lunges, planks, cat stretches are all an excellent idea.
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Low Intensity Cardio
Low intensity cardio is one of the biggest game changers. When people incorporate it into their daily routine they can become lean in just a few months.
What does it mean? Technically, you're aiming to train at a specific heart rate – somewhere around the 105-120 beats per minute band, which is the area where your body burns fat for energy.
In practice, you don't have to have a heart rate strap or fiddly FitBit. Just go for a brisk stroll or gentle bike ride, or try an aerobics class – you'll find you operate somewhere around the desired band. Not only will these activities burn fat, but they'll also lower your cortisol levels, helping you deal with the dollop of stress we wade through every day.How
Listening to your body
Don’t overdo it, and rest when you are tired.
Stay hydrated
Did you know that almost any ailment is at least slightly alleviated by a high water consumption?
This is because a hydrated body is our optimal and natural state of health, helping to flush toxins, reduce inflammation, lubricate joints, support your metabolism and improve energy, digestion and mental performance. Often you'll get a noticeable increase in health and vitality just from upping your water intake alone.
It’s absolutely essential to stay hydrated if you want long and lasting health. Don't like the taste? Get over it! Water is your life source.
Eat a balanced diet
We could get really complex on this one, go into all the various diets out there and calorie counting apps and fasting theories. But it only serves to put a lot of people off – and it is best to find the balance that suits you.
Eat a colourful plate
Seems trite, but it's true. Filing your plate up with several colours for every meal practically ensures that you consume a varied intake of healthy fruit and vegetables, which provide an abundance of vitamins, minerals and antioxidants.
The antioxidants alone will play a huge role in how well you age, as they help to battle damage from free radicals and oxidative stress. An increased intake will fortify your immune system, making you more resilient to illness and disease.
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