It’s no surprise that our bodies are constantly changing as we age. But getting older doesn’t mean we can’t have an amazing life filled with health, vitality and happiness.
As we mature, we need to focus on various factors that ensure we’re being our best selves — both in mind and body. The key is to focus on what our physical and emotional selves need today. Below are practices to stay as healthy and vibrant as possible no matter what your age.
Roaring 20s
These years bring peak physical health and quick recovery from illness. They can also be filled with the “growing pains” of adulthood, such as completing college, paying off student loans and establishing a career.
Some of the best things you can do for your mind and body include1:
- Building a strong foundation by weight training regularly
- Keeping your metabolism high by eating enough protein
- Determining what sort of cross-training you like by exploring a variety of activities
- Making lists to discipline your mind, such as budgeting finances or setting monthly goals
- Being socially active and connecting with others to relieve stress2
Fulfilling 30s
These are the years you reflect on what’s important in your life. The great news is you have the life lessons and confidence to achieve it!
You may find that you’ll need to focus on3:
- Tracking your calories to align with your exercise routine
- Watching your diet thanks to a slower metabolism
- Tracking your hormonal health closely if you’re planning on having or growing your family
- Incorporating nutritional and fitness goals that can be done during life’s busy schedule
- Using relaxation techniques like yoga and meditation to regroup after a hectic day4
Prosperous 40s
This decade brings a triple whammy of gravity, hormones and a slower metabolism, but it can also be a joyous time watching children grow, enjoying the love of established friendships and relationships, and settling into life comfortably.
To keep you feeling fit and fine, you should5:
- Incorporate one hour of weight training at least three days a week
- Participate in 45 minutes of cardio five days a week
- Adopt a good probiotic to improve digestion6
- Practice stress control with breathing exercises to relax, focus and clear your mind7
50s and Beyond
Remember all the lifestyle choices you made over the decades? They’re starting to manifest themselves now in your physical and emotional health. (So hopefully you’ve made healthy choices!) The silver lining is your 50s and beyond mark the time of new beginnings: perhaps seeing children off to college and into marriages, welcoming grandchildren, and having the financial resources to retire, travel and start new hobbies.
How to make the most out of your routine:
- Cut portion sizes and snack strategically on foods high in fiber like whole grains and beans8
- Make a pact to go someplace new or try a new activity once a year9
- Begin more challenging, but not exhausting, cardio; quick-paced walking three days a week is a great option10
- Keep your brain sharp and fight chronic diseases with omega-3 fatty acids like walnuts and salmon11
- Live in the moment to recognize the here and now — feel the sun on your face or literally stop and smell the roses12
And always remember: no matter what your age, an exercise routine, emotional fulfillment and a nutritious diet are the building blocks for a long, balanced and happy life.
- http://www.precisionnutrition.com/how-to-eat-right-for-your-age#the_20s
- http://www.helpguide.org/articles/emotional-health/improving-emotional-health.htm
- http://www.selfgrowth.com/articles/10_Tips_on_How_to_Stay_Emotionally_Healthy.html
- http://articles.mercola.com/sites/articles/archive/2013/04/25/emotional-health-tips.aspx
- http://www.precisionnutrition.com/how-to-eat-right-for-your-age#the_30s
- http://www.oprah.com/health/Exercise-for-Your-20s-30s-40s-50s-and-60s_1
- http://www.prevention.com/health/healthy-living/8-things-every-woman-in-her-40s-should-do/slide/5
- http://www.health.com/health/gallery/0,,20407134,00.html#your-50s-think-fiber-0
- http://www.refinery29.com/life-goals#slide-1
- http://www.oprah.com/health/Exercise-for-Your-20s-30s-40s-50s-and-60s_1
- http://www.precisionnutrition.com/how-to-eat-right-for-your-age#the_50s
- https://www.betterhealth.vic.gov.au/health/tentips/10-tips-to-stay-mentally-healthy
You should consult your physician or other health care professional before starting any fitness program to determine if it is right for your needs. If you experience faintness, dizziness, pain or shortness of breath at any time during exercise, you should stop immediately.
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