You tending to the needs of your body contributes to your health and wellness. It is much like an investment that you make- An investment that yields its return on the long road ahead. In the day and age where everything is hand-delivered to you, with you glued to the screen, there is so much wrong with regards to exercise and nutrition that you can make.
The culture that we are part of often focuses on quick fixes- a cream or a cosmetic lift and tick. These often mask the underlying weakness of the body. None of these lifts can do anything about the oncoming onslaught of increased blood pressure, heart ailments, diabetes and musculoskeletal disorders.
This is where there is a need for a holistic and natural route of getting healthy and aging right. And of the several ways you can do it, the prominent ones are nutrition and exercise.
Nutrition for healthy aging is surprisingly the same as when someone has cancer or diabetes. All you need to do is to reduce the sugar intake, reduce the fats and animal products and increase the quantity of whole-foods and unrefined plant foods you consume. In other words, switch to a plant-based diet.
You can go a step beyond the plant-based meals and go vegan if you are up for it. But the thing to keep track of is to ensure that you are getting all of the necessary proteins and nutrients. It is often easy to miss one or two out when you are following a vegan or a plant-based diet.
The foods you eat are based on your risk factors. If you have had a family history of osteoporosis, then you need to start packing on bone supportive nutrients. These include Vitamin D, which you can obtain from exposure to the sun. Even if you are in a place that doesn’t get much in terms of good old sunshine, then consider taking Vitamin D tablets and supplements. There are numerous studies that have concluded that it reduced bone loss and fracture risk, in older women.
As for calcium-this is another significantly important bone building nutrient-having a diet that is rich in veggies and fruits is one of the best ways to stock up on it. Drinking milk does get you calcium, but the growth hormones and inflammatory chemicals also come along with it. You can switch to soya milk, almond milk or just about any other plant-based milk source- there are plenty to choose from in markets.
This is just a slice of what it is to go plant-based.
We respond well to exercise at any age. Muscle end up growing, the bones begin to strengthen and your metabolism skyrockets. The percentage of body fat reduces and there is a healthy balance of your blood sugar levels when you sweat it out.
Reduced muscle strength is often the case with age-related disability. One of the common factors that accelerate this, is inactivity. The mundane 9 to 5 and the severe case of couch potatoes has forced exercise and fitness to take a backseat. You become weaker and more susceptible to age related issues.
Here are some of the exercises that you can perform even if you are hard-pressed for time, or can’t do high-intensity workouts:
Take A Walk
This doesn’t demand much from you. Walking at a medium to fast pace, can do wonders to reduce body fat and at the same time is great cardio.
Take The Stairs
Drop the lift, and instead take the stairs. It is a great way to get a high-intensity workout in a short span of time and works wonders on your lower half. If you are someone who is running out of time, then adding these into your routine can go a long way.
Perform Low Impact Exercises
This is suitable for those with more candles on their birthday cake. Consider low impact exercises like aerobics and swimming. Both of them are saved from any fast and sudden movements that could put you at unnecessary risk.
- Activities like jogging is not recommended, as these fall under the high-impact category. If you want to mix exercise with mental wellness, then activities like tai-chi can also help you.
This is a great way to beat the morning commute and at the same time get a workout. No need for you to be stuck behind lines of cars. Instead, you can zip past in your trusty bicycle and get to work faster than any of the gas-guzzling colleagues.
Bring in a spare change of clothes if you end up sweating through your work attire.
The Full Stop
Take the time to get your diet and exercise into order. At first, it may seem like a Herculean task, but over time you start to see it as less of a job and more of a way of life.