Aging Dynamically: Embracing Motion for a Healthier Future
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Chapter 1: The Journey of Aging in Motion
My goal is to embrace aging while staying active. I've witnessed firsthand the effects of sedentary lifestyles on clients, friends, and family. The consequences can creep up on you unexpectedly. I've had individuals in their 40s contact me, expressing that they feel two decades older. This is concerning, especially since I feel at least twenty years younger than my actual age of 66.
Aging is an inevitable process that begins the moment we are born. Remember the joy of celebrating birthdays? As time passes, changes in our bodies occur automatically if we don't take proactive measures. Our muscles weaken, bones deteriorate, and joints become less flexible. Our senses may diminish, and dental changes can occur, but I'll focus on the aspects we can influence.
Think about how your body feels right now. Do you recall the first time you recognized the signs of aging? For me, it was around the age of twenty-seven when I woke up feeling unusually stiff. While I still maintain a good level of flexibility, that morning marked the realization that aging was setting in. My response from that day onward has been to keep moving.
Our bodies are incredibly resilient. If we remain inactive, the decline I mentioned will undoubtedly happen. However, by taking action, we can replace negative changes with positive outcomes. Government recommendations suggest at least 20 minutes of movement each day and strength training two to three times a week. I exceed these recommendations six days a week.
I advocate for a rest day once a week, which doesn't mean complete inactivity. I might walk, garden, or do household chores, but I avoid the rigorous workouts I follow on other days. How active are you currently?
Keep in mind that you can accumulate credits for NEAT (non-exercise activity thermogenesis) through everyday activities like cooking, moving around your home, and retrieving the mail. However, NEAT alone won't maintain your muscle, bone, or joint health. To remain mobile as you age, you need to engage in more intentional physical activities.
Engaging in weight-bearing exercises offers dual benefits for your cardiovascular and bone health. Choose activities you enjoy to make it easier to stick with them. Incorporate fun elements, such as inviting a friend or creating an inspiring playlist.
Behavioral scientist Katy Milkman introduces the concept of "temptation bundling." This involves saving your favorite book or show for your workout sessions. This strategy allows you to only enjoy those activities while exercising, which can enhance your focus. Personally, I prefer listening rather than reading during workouts to eliminate the distraction of holding a book.
Strength training is essential for building muscle and counteracting bone loss. You don't need to aspire to be a bodybuilder—options range from resistance bands to various weights and medicine balls. Choose what you enjoy and what you can easily access.
What motivates you to stay active? Implement strategies that have worked for you in the past, while also experimenting with new ideas. I personally mix various workout styles, including strength training, cardio, yoga, Mat Pilates, and Tai Chi. I ensure to hydrate before, during, and after exercise, fueling my body with proper nutrition.
What strategies resonate with you? It’s easy to slip into inactivity with the demands of work, family, and hobbies. However, neglecting physical movement can lead to serious consequences. Create a personalized plan that suits your lifestyle, and feel free to share any tips that have helped you stay active.
Let’s commit to aging in motion together!