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Fitness & Wellness

Stay Healthy And Fit As You Get Older

We love working with people of all ages at Body Sculptors in Louisville, KY. While it’s satisfying, no matter what your age, it’s particularly enjoyable to watch seniors. We can help you stay healthy and fit as you get older. Aging doesn’t have to sentence you to a rocking chair or limit your energy. You can be more mobile and self-sufficient no matter what your age if you practice healthy habits. You do have more of a challenge the older you get, since the body doesn’t produce as many enzymes for digestion and muscle tissue breaks down faster. That may make it harder, but definitely not impossible.

If you can start earlier, by all means take the challenge.

You don’t have to wait until you’re frail, begin today. If you’re in your 40s, you already have probably noticed changes. Think of people like Jack Lalane or Jane Fonda who spent much of their lives exercising and look fabulous. That doesn’t mean it’s ever too late. You may not have heard of Charles Eugster, who was the world’s oldest runner at 97, or Ernestine Shepherd, 84, the world’s oldest competitive body builder. Charles didn’t start working out until he was 87. Ernestine started body building in her late 50s and still competes today. It just proves that while it’s harder the older you get, it’s still possible. Always check with your health care professional first.

Making lifestyle changes is the key to staying healthy and fit.

As people age, they often become more sedentary. Hormone levels also drop. Both of those things increase the loss of muscle mass. What can change that is simple. A program of regular exercise, a healthy diet, adequate hydration, lack of sleep and more. Start with eating healthier. Switching to a diet high in whole foods, such as fruits and vegetables, lean protein—especially fatty fish—and fewer processed foods containing sugar and white flour is a great start to healthy eating. You won’t have to cut calories to lose weight, just focus on healthy eating.

A program of regular exercise can help maintain and build muscle mass.

Building back muscle tissue or stopping the natural loss that occurs all starts with a great program and a consistent effort. Don’t ever get discouraged because you don’t see the immediate changes you got when you were younger. It takes a little longer, but is well worth the effort. If you have mobility issues, there are chair exercises you can do. Start where you are. If you can only walk to the corner, walk there and tomorrow take a few more steps until you can walk miles. It’s all about improving, not competing with others or even your younger self. If you have physical limitations or health conditions, don’t give up. Seek the aid of a personal trainer for a program designed specifically for your needs.

  • Weight training is just as important to older people, if not more important. Not only will strength training slow and reverse the loss of muscle mass, it also can help keep bones strong and healthy.
  • When you’re working on building more muscle strength, increase your protein intake. While younger people need approximately 1.8 grams of protein per pound of weight, seniors tend to need 2.6 grams for the same results.
  • Get adequate sleep. Lack of sleep can cause hormones to become imbalanced, creating more ghrelin—the hunger hormone and reducing leptin—the hormone that makes you feel full. That can lead to overeating. Sleep is also important for heart health.
  • Drink plenty of water. It will help you physically and mentally. Seniors are more prone to dehydration, which can lead to kidney stones, stroke, infectious disease, constipation and even cause symptoms that resemble dementia.

For more information, contact us today at Body Sculptors Personal Training

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