Aging gets a really bad reputation, especially when it comes to our strength and coordination, a lot of people have a perception that aging means your strength and coordination deteriorates.
Even though it is true that our body changes and yes, changes in strength, swiftness and stamina are all correlated with decreasing muscle mass after the age of 40.
There is a reported decline of 1-2% per year in lean body mass and 1.5-5% per year in strength. This is due to a reduced number of muscle fibres and a reduction in fibre size.
However, as doom and gloom those facts above. may seem, it turns out one of the most important causes of reduced strength and coordination with aging is simply reduced levels of physical activity.
So what does that mean?
An INCREASE OF PHYSICAL ACTIVITY IS THE KEY!
As you age, it can be in fact more important to exercise regularly - perhaps even increasing the amount of time you spend exercising to compensate for bodily changes in hormones and other factors that you cannot control.
Therefore, here are 6 things you can do to improve your strength and coordination, whether you are 18 or 88 years old:
Participate in aerobic exercise such as brisk walking, jogging, biking, swimming or aerobic classes at least 30 minutes per day, five days per week.
Participate in exercise that helps with strength, balance and flexibility at least two hours per week, such as Stretching, Yoga, Tai chi, Pilates and isometric weightlifting.
Practice sports that you want to improve at, such as golf, tennis, squash and basketball
Take advantage of lessons from teachers and advice from coaches and trainers to improve your exercise skills
Fuel your brain and muscles with a Mediterranean menu of foods including fish, olive oil, avocados, fruits, vegetables, nuts, beans, whole grains and poultry. Eat other foods, especially processed foods sparingly.
Focus on the quality and length of your sleep - targeting 7-9 hours per week.
If you need any help on any of the above,
I am here to help to figure out what can fit in and be success with your lifestyle.
Your Health Coach,