The aging process is associated with a significant hormone decline, or “age-related hormone decline.” The hormone levels begin to drop around 30 years old. And by age 65, these levels may go beyond the lower limits of normal for healthy young individuals. You might then notice a reduction in muscle mass and strength, increased abdominal fat, sleep disturbances, and mood disorders. How do you stay in shape?
In this post, I will discuss the reasons why we gain weight as we get older. It all boils down into two factors: sedentary lifestyle and eating more than the recommended amount of calories. Disturbed sleep pattern, increased alcohol intake, and a diet filled with too much carbohydrates and sugar also contribute to weight gain.
Women may find it more difficult to deal with weight issues, and stay in shape particularly during menopause. Hormonal and metabolic changes take place which can be frustrating to some. Your genetic makeup may also play a role, making it difficult for you to maintain your ideal weight.
What You Can Do
There are a lot of things we can do to help shed off the extra pounds. Here are some recommended exercises:
Aerobic Exercise. Choose any activity that you love doing such as swimming, cycling, or jogging. Do it for 20 to 30 mins, three times a week. Performing aerobic exercise allows your body to burn triglycerides, free fatty acids, and glycogen. It can improve your endurance and lower the risk of heart disease, stroke, high blood pressure obesity, and type II diabetes.
Strength Training. Lifting weights build your muscle and strength and improve your balance, stability, and flexibility – the things that most likely decline with age. Start with a total body workout 2 to 3 times a week to improve your overall strength.
Yoga. To improve range of motion around the joint, consider adding yoga to your workout routine. Having greater flexibility reduces the risk of injuries, may help lessen low back pain, and improve balance. It’s a great way to stretch your body and at the same time, work on endurance, balance, and help bring mindfulness into your life. Getting on your mat for a 30 minute session allows you to improve the relationship of mind and body and eventually, food and eating. The discipline learned in yoga can help you stay in shape.
Before you get started with any workout or if you’re currently on any medications, having pain or injuries, be sure to drop by at my office. My team and I can recommend a personalized fitness program for you. Remember to stick with the goals you have set for yourself. It requires persistence and hard work. By keeping yourself motivated, you’ll be able to age gracefully and get better results.