Ageing is something that everybody goes through. From our early 20s and 30s, we tend to enjoy the best part of our lives and have ample energy. However, at 40 years and older, the body goes through changes that can cause you to change your lifestyle, exercise, and diet plans.
Let’s take a closer look at how the body changes over the course of a lifetime in respect to your diet and exercise programming.
Fitness When You’re Younger is Easier…
It seems that exercising in general can be hard, but when you are 20 or 30 years old, it is a lot easier to workout at an intensity that gets you results. Fitness levels should be higher in earlier years, meaning that you can do more with less effort. Running is much easier during this time, cardiovascular health can be much higher if trained properly, and your overall strength levels are higher. In addition, high-intensity training is popular in younger years and this type of exercise will get you results fast.
Injuries Are Not As Frequent
One great thing about being younger is that injuries tend to occur less frequently and when you actually have an injury, it tends to heal in a timely manner. Injuries are a natural part of life and is a side effect of a healthy lifestyle in the fitness world.
Eat What You Want When You’re Younger…
This is a misconception from many people. You hear older adults telling younger kids that they can eat whatever they want because of a high metabolism. While there is truth that younger adults tend to have a higher metabolism, it does not mean that younger adults can eat anything and everything in sight. Adults in their 20s and 30s are at risk from becoming obese and pre-diabetic as a result of a diet high in fats, sugars, and processed foods. So what should younger adults eat? How should a younger adult exercise? Listed below are some diet and fitness tips to help guide the younger individual into a healthy lifestyle.
- Be as active as possible. Aim for 30 minutes of exercise every day and more is recommended for weight loss.
- Try and maintain a body fat percent that works for you. Men should aim to have less than 20 percent body fat and women should aim for less than 25 percent and more than 17 percent for health.
- Eat about five servings of fruits and vegetables every day for proper nutrient intake and to help regulate the amount of calories you eat.
- A younger adult should consider the standard 2,000 calorie diet unless directed otherwise. For weight loss, adjust slightly less than this and for weight gain aim for slightly more.
- Stay away from sugary sodas, added sugars in foods, and processed grains for better health.
Fitness Beyond 40 Years
The perks of a sound fitness routine in decades prior makes exercising in the 40s and beyond much easier. As the ageing body reaches 40 years and continues on, the body goes through changes that require some adjustments with a healthy lifestyle. For example, fitness levels tend to decrease as you age, with some research to say that it can decrease up to 5.5 percent every ten years.
While this may not sound like a large drop in your fitness, this is the difference between being able to go on a long jog and digressing into a brisk walk for exercise. Take the change in fitness as the body ages as a time to find something new that you enjoy and love. If you were a runner, then take up walking. If you enjoy bike riding, then continue with this if your body is capable.
A Diet Is For Health
Compared to younger years when diets were meant to lose weight; when you reach 40 years and older, your diet becomes something of importance. During this stage of your life, your diet will need to be healthier than from before to prevent weight gain. As you reach your 40s, 50s, and beyond, your metabolism will have a slower absorption rate in the small intestine and due to lessened food variety in the diet. This slower metabolism means you might feel fatigued during times when you normally never used to be.
Your Diet Needs Nutrients
Your diet should contain as many whole nutrients as possible. This means more fruits and vegetables daily as well as consuming lean meat, more fiber, and staying hydrated. The nutrients your body takes in when you reach mid-age really should help with the ageing process. The lean meat is important for preventing clogged arteries, the fiber helps prevent colon problems including cancer, and hydration (yes, water is a nutrient) helps improve skin tone and keep body processes high functioning.
Maintaining a healthy lifestyle as you get older is within reach and if you are at least 40 years old then consider the helpful hints below to help keep your diet in check.
- Eat throughout the day to keep energy levels up. Consider having more snacks to regulate blood sugar levels.
- Avoid large meals and have smaller meals with more frequent snacking. It is important to maintain a high level of blood glucose control for health and one way to do this is by having a steady flow of sugar coming into the body from diet.
- Avoid sugary drinks such as sodas, concentrate fruit juices, and sweetened milk. These are a source of empty calories and help contribute to elevated glucose levels.
- Consume more fresh fruit and vegetables every day. Aim for a total of about five servings spread out throughout the day. Fresh fruit and vegetables add valuable nutrients and they are low in calories.
- Drink plenty of water throughout the day. The key for older adults is to sip on water rather than chugging. Hydration is a concern for many older adults and the ageing process sometimes prevents adults from consuming as much water as is needed. While there is no magic number of water needed, sipping on about two litres throughout the day is a good guideline for most adults.
- Consume lean meats and ample fiber. Lean meats such as salmon, chicken, and fresh fish not only give you complete proteins with each meal, but they are beneficial for heart health because they are less likely to clog your arteries the same way that red meat can. In addition, fiber can help improve motility in the intestines and will help keep the colon cleansed. Aim for about 20-25 grams of fiber daily and make sure to stay hydrated with this much fiber.
Disclaimer: Our reviews and investigations are based on extensive research from the information publicly available to us and consumers at the time of first publishing the post. Information is based on our personal opinion and whilst we endeavour to ensure information is up-to-date, manufacturers do from time to time change their products and future research may disagree with our findings. If you feel any of the information is inaccurate, please contact us and we will review the information provided.