Just because you’re over the age of 70 doesn’t mean you have to accept defeat. It doesn’t mean slowing down or giving up on a healthy lifestyle. In fact, reaching 70 can be a major turning point for your well-being—if you play your cards right.
Staying physically strong in your senior years isn’t just possible—it’s essential! It’s an important aspect of maintaining your independence and your overall physical and mental well-being. If you’re looking to stay strong over 70 and beyond, here are some tips you’ll want to know.
Stay Active
Movement is one of the best forms of medicine for your body. Remember, staying active doesn’t necessarily mean you have to go to the gym or even leave your house. Something as simple as doing jumping jacks in your living room or dancing in front of a DVD can make a world of difference in your activity levels.
The idea is to aim for at least 30 minutes of moderate activity a day, most days of the week. Try to vary the type of activity that you do, as this will help you stay motivated and avoid getting bored. From walking to swimming to cycling, there are all sorts of different ways you can stay active—and have fun while doing it.
Build Strength
One of the biggest mistakes you can make is forgetting the importance of strength training. While moving your body and getting your heart rate up is undoubtedly important thanks to cardio, it’s equally important to build your strength. Strength training two to three times a week can help combat age-related muscle loss and improve your overall balance and health.
Bodyweight exercises like squats, presses, and even free-weight exercises are a great place to start. However, if you’ve never worked out before, it’s a good idea to consult with a fitness trainer first.
Increase Your Protein
Nutrition plays an incredibly important role in your muscle health. Older adults need more protein to maintain their muscle mass, and this becomes especially important as you start to get stronger. You need plenty of high-quality protein sources—from eggs to meat.
Aim for about 1 to 1.5 grams of protein per kilogram of your body weight. Of course, this will depend on your specific health circumstances, which your doctor can help clarify if you have any doubts.
Get Plenty of Rest
It’s easy to assume that you’re getting enough rest every night as long as you’re sleeping a couple of hours. However, a couple of hours is hardly enough for your body to recuperate. It’s important that you rest properly every night, ideally aiming for six to seven hours of sleep or more. Anything less can affect your overall health—from your immune system to your mental health. So don’t forget to prioritize rest as well as activity.