We’ve all heard our mothers, aunts, grandmothers, and other women approaching their seniors complain about gaining or losing weight and not having the energy to exercise anymore. It’s also understandable why they feel this way because it’s undeniable that joints and limbs at 50s start to easily hurt when doing physical activity. The bones might also not have the same strength they used to have before when the body was younger.
The needs for nutrients and specific components and the metabolism rate also change. Hence, there is a possibility of weight loss or gain when the amount of food consumption is not adjusted to the age of the person. Therefore, there is an even greater need to stay fit when approaching or reaching the age of 50s and above. More importantly, age shouldn’t keep women from staying healthy, fit, and looking good.
Here are some very easy to follow tips to maintain physical fitness:
1. Take Regular Walks
Staying fit doesn’t necessarily mean jogging and running daily especially as this can make joints ache. An alternative way is to walk, whether it’s around the neighborhood, a park, or even the mall. Walking improves cardiovascular fitness and maintains and controls the weight. It also doesn’t require any equipment and its risk of injury is low since there will be no need to exert much effort on the limbs and lungs. You can also take your dog with you if you have one so both of you can get exercise. Walking around in your neighborhood or in the park also increases your chances of socializing with your peers, all the while breathing in some fresh air.
2.Lessen Salt Intake
Did you know that the chances of developing hypertension is higher as the person gets older? This is because the blood vessels lose their elasticity. This then puts the person at risk of dangerous ailments such as stroke, heart diseases, kidney diseases, and worse, death. One of the biggest factors that contribute to hypertension is too much salt intake.
Hence, processed foods such as junked food, instant and frozen food, and canned food should be avoided as these contain high levels of salt. To season your food when cooking, use flavoring herbs instead such as thyme, oregano, and rosemary which are both flavorful and high in antioxidants!
3.Consume More Calcium
As the body gets older, the bones also become weaker and more brittle. Hence, there is a tendency to quickly lose one’s balance which may lead to fatal falls that can injure the joints and bones. To keep the bones from easily deteriorating, it is advisable to drink milk and consume other products that are rich in calcium such as cheese, sardines broccoli, spinach and kale. It’s also imperative to recognize that the body’s absorption of calcium lessens due to hormonal and gastric changes. Hence, consuming products rich in calcium should be made a priority.
4. Make Sure to Eat Enough Protein
The primary building block of the body is the protein. However, the body doesn’t permanently store it and that’s why it needs to be continuously replaced. Food such as meat, fish, eggs, fruits, nuts, and vegetables are excellent sources of protein for the body.
5. Get Enough Hours of Sleep
One of the body’s daily needs to function is sleep. Without proper sleep, the organs, the brain, and hormones can be negatively affected and become imbalanced.
Furthermore, lack of sleep makes a person more irritable, disoriented, and easily tired. Thus, getting a good seven or eight hours of sleep at the right time should become a priority.