Okay so you're fifty. You've got a fast-pace working schedule and a slow metabolism to match. However staying fabulous at 50 doesn't all have to be about long intense workouts and giving up your favourite deserts. In the past 100 years, the life expectancy of men has risen by 31 years and 33 years for women. This is likely to increase by a further 3 years by 2020, indicating that many older people are living a more active and healthy lifestyle. However, many reject the idea of regular exercise due to the pain and fear of harming themselves and trying to fit it into their working day. This creates a barrier to increasing activity levels which could ease any syptoms of disease and prevent further deterioration of their condition.The key to successful aging is retaining physical fitness, independence and a positive state of mind. This is likely to reduce risk of chronic disease such as diabetes, osteoporosis and sarcopenia. If you follow these four simple steps, you will be well on your way to a more healthy and substainable lifestyle.
A BALANCED DIET
Unfortunately, there is no substitute for a balanced diet. Eating well and regulary will keep you physically fit and feeling good. A balanced diet should be around 2500 calories for women and 3000 calories for men, depending on how much exercise you do. It should consist of up to 30% protein, 25% fat and 55% carbohydrates which should come from a variety of food and nutrients a day. To spur on your metabolism, you should eat four to five meals a day, in comparison to two or three. By eating often, you will process food faster and more efficiently. When you only eat once or twice a day, the body slows down and stores as many calories as possible in fat. Eating your 5 a day in fruit or vegetables is essential and yet it tends to take a back seat as you get older. When your kids have left home, many become more inclined to just pop a ready meal in the microwave which contain a lot of fat, sugar and unhealthy additives. Preparing your own meal will reduce these unwanted goods and give you an overall more positive state of mind. Drinking caffine gives you a short term energy high but will eventually leave you dehydrated, feeling tired and reduce your ability to concentrate. By decreasing the amount of caffine in your diet and increasing the amount of exercise you do will give you a more sustainable kind of energy that is overall healthier for your body. Drinking plenty of water each day and maintaing a good diet will flush out any toxins and keep your teeth, skin and hair in a good condition, as well as your immune system. Eating well will reduce the risks of obesity and developing coronary heart disease, osteoporosis, stroke and cancer.
DO NOT SMOKE
It is simple. Smoking is the biggest cause of death and illness in the UK. Over 120,000 people die from smoking-related illness each year, including lung cancer and heart disease. Smoking also causes more immediate effects such as bad breath, yellow teeth and nails, as well as the unmissable smell that sticks to your hair and clothes.
HEALTHY RELATIONSHIPS
As you pass the 50 mark, you may find the relationships in your life are changing. Your children may have moved out and are starting to have a family of their own. This may mean the relationship between you and your partner may be very different as you are naturally not the same people as when you first met. It can be hard getting used to an empty house but you must give yourself time to adjust. You may find you enjoy a little peace and quiet. Taking up anew hobby such as cooking or exercising will keep you occupied and give you a positive frame of mind. Many people put all their energy into family and work life and it may be that you haven't considered the needs of you and your partner for a while. Asking about their interests and what they enjoy doing can give your relationship more depth, as well as dicussing plans for the future, retirement and where you want to be.
DOING SOME EXERCISE
It is never too late to exercise. Exercise is important in keeping our metabolism stimulated and should be balanced between cardiovascular training and resistance training. Whether you are on a stationary bike, jogging or on a stepper, your heart rate should be working at around 60-70% capacity. You should be aiming to maintain this for about 30 minutes, depending on your fitness level. Exercise strengthens your muscles and joints, helping you with mobility and balance. Finding the right exercise for you, whether it is swimming, walking or dancing, is very important as enjoying it is essential. For those with hectic and busy lifestyles, it can be a challenge finding the time to go to the gym. However, incorporating simple exercise into your daily routine, such as walking rather than taking the car or using the stairs instead of taking the lift, will give you the mind set to get out the house more and do more intense exercise.