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While there's no "fountain of youth" or quick fix for fitness, our short list of self-care suggestions are relatively easy to implement every day. Keep this list in front of you as a daily reminder of how to live life well.
TIPS FOR ALL AGES
1. Get 30 minutes of cumulative activity most days a week.
2. Eliminate tobacco products and drugs; limit alcohol.
3. Maintain weight of less than 25 on the BMI (body mass index).
4. Eat foods with nutrients (five is fine, nine is divine each day when it comes to fruits and vegetables).
5. Take supplements (multiple vitamin, vitamin D, a daily gram of omega-3).
6. Get seven hours of sleep.
7. Manage stress.
8. Get a periodic wellness examination.
9. Socialize.
10. Stimulate the brain with reading or crossword puzzles.
AGE-SPECIFIC TIPS
Please Note:
- This is the decade when you may start losing your balance because your muscles are weaker. If you are exercising vigorously, listen to your body and check with your doctor to see if modifications are recommended. Exercise, but if you have never done a vigorous program, don't start now.
- Possible transitions: Joggers may become cyclists or walkers.
- "Weekend athletes" who exercise vigorously but inconsistently are at risk.
TIPS FOR ALL AGES
1. Get 30 minutes of cumulative activity most days a week.
2. Eliminate tobacco products and drugs; limit alcohol.
3. Maintain weight of less than 25 on the BMI (body mass index).
4. Eat foods with nutrients (five is fine, nine is divine each day when it comes to fruits and vegetables).
5. Take supplements (multiple vitamin, vitamin D, a daily gram of omega-3).
6. Get seven hours of sleep.
7. Manage stress.
8. Get a periodic wellness examination.
9. Socialize.
10. Stimulate the brain with reading or crossword puzzles.
AGE-SPECIFIC TIPS
- 30s: 80 percent of exercise should be aerobic; 20 percent muscular-skeletal conditioning (circuit weight training).
- 40s: 70 percent aerobic, 30 percent muscular-skeletal; men should have a stress test every three years starting at age 40.
- 50s: 60 percent aerobic, 40 percent muscular-skeletal; women should have a stress test every three years starting at 50.
- 60s AND UP: 55 percent aerobic; 45 percent muscular- skeletal; stress test recommended every year-and-a-half.
Please Note:
- This is the decade when you may start losing your balance because your muscles are weaker. If you are exercising vigorously, listen to your body and check with your doctor to see if modifications are recommended. Exercise, but if you have never done a vigorous program, don't start now.
- Possible transitions: Joggers may become cyclists or walkers.
- "Weekend athletes" who exercise vigorously but inconsistently are at risk.
- 70s AND UP: Stress test recommended every year. Slow down, but don't stop; don't try to keep up the pace you had at 40.
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