As you age, your body changes. Therefore, it can be challenging to stay in shape as the years go by. Without intervention, you will lose up to 8% of your lean muscle mass each decade over 30. Unfortunately, the rate of decline increases after 60. As your strength naturally declines, you may also lose endurance and flexibility. As a result, this can affect your coordination, stability, and balance.
Your bones tend to shrink in size and density, making them weaker and more susceptible to fracture. With less lean muscle and bone density, you won’t need as much energy to maintain your weight. If you don’t manage your caloric intake, you will gain weight and increase your risk of certain health conditions.
With time working against you, how will you stay in shape for the rest of your life?
Staying in Shape As You Age
Your fitness goals may be different now than when you were younger. For example, today, you may focus more on feeling good than looking good. Regardless, staying in shape for the rest of your life starts with adjusting your thinking about what it means to be in shape.
Being in shape doesn’t mean you have to be able to run a marathon or bench press a certain weight. It has even less to do with how you look in a bathing suit on the beach. Instead, staying in shape means the freedom to move and be independent throughout your life.
That means you can build and adjust your health and fitness goals as you age. With that said, here are some tips to help you build a routine to stay in shape for the rest of your life.
If Nothing Else, Walk
Walking is one of the easiest exercises to help reduce your risk of cardiovascular disease. It’s simple and effective. In today’s world, many people sit most of the day because of their work or hobbies. A brisk walk can get your heart pumping and clear your mind. Not only is it good for your heart, but your mental health too.
If you do nothing else for physical activity, walking most days can help you stay in shape for the rest of your life. As you age, you may slow down. However, you can adjust your walking speed while keeping your heart rate up.
Get Your Heart Pumping
Thankfully, you don’t have to exert yourself every day to the point of being completely out of breath, where your heart feels like it will explode out of your chest.
You can maintain or improve your fitness by working in different heart rate zones for your age. In fact, you can improve your fitness by doing most of your exercise where your heart rate is between 60 and 70% of its maximum. Your maximum heart rate is generally around 220 minus your age. For example, a 40-year-old’s maximum heart rate would be 180 beats per minute. That means a 40-year-old can improve their fitness by doing activities that raise their heart rate between 108 and 126 beats per minute.
You can achieve this target heart rate with a brisk walk, a slow jog, or a leisurely bike ride. Also, you shouldn’t feel winded or gasping for breath. In fact, you should be able to converse with someone else or pay attention to the audiobook or podcast you’re listening to.
Today, it’s easy to track your heart rate using a fitness tracker. As a result, you’ll be able to pick up the pace if your heart rate isn’t high enough. If you can raise your heart rate for 30 to 45 minutes four days a week, you’re setting the groundwork to stay in shape for the rest of your life.
Fighting Muscle Loss
You cannot counteract all the lean muscle loss as you age. However, you can reduce it by incorporating some strength training. In fact, even one or two sessions a week may be enough to strengthen your muscles and bones.
Thankfully, you have several choices for strength training, depending on your preferences. For example, you could go to the gym and lift weights or join a CrossFit program. But if the gym isn’t for you, you can always do body-weight exercises such as pull-ups, push-ups, lunges, burpees, and squats.
Body-weight exercises can be an effective way to increase strength. In fact, a study by Harvard Health found that they can increase power by 15%. Furthermore, they recruit groups of muscles. They are easier on your joints, and you can do them whenever and wherever you want.
Mix It Up
No matter what activities you do to stay in shape, doing the same routine over and over again can get boring. While taking time off to recover is okay, you could quickly fall into the habit of sidelining your fitness goals if you don’t get back to it.
Instead, you can combat boredom or burnout by trying a new activity. For example, you could try yoga, explore a new trail, or take a fitness class at your local gym. You’re not abandoning your usual routine. Instead, you’re trying something new every now and then. As a result, you could become reinvigorated and motivated by the experience, or you may find a new activity that you genuinely enjoy.
Get Plenty of Sleep
Sleep is the cornerstone for rest and recovery. If you don’t sleep enough, you can feel tired, unmotivated, and more susceptible to injury and illness. Moreover, chronic sleep deprivation can increase your risk of other ailments and quickly make your health a lower priority.
Establishing a regular and predictable sleep schedule of at least 7 hours per night can give your body and mind time to rest and recover from your day.
Eat Sensibly Most Days
You don’t have to follow a specific diet unless you’re under the guidance of your doctor. Instead, eat sensibly most days with a variety of nutritious foods. As a result, you should be able to maintain a healthy weight, which helps lower your risk of developing certain diseases. Achieving your ideal weight will put less stress on your body, reducing the risk of developing mobility issues.
Track Your Progress
Tracking your progress helps you achieve your fitness goals. Typically, you track your progress in a written notebook or app. The advantage of using an app with a fitness tracker is you can automatically record your workouts.
Nothing is more satisfying than to see your efforts pay off. Continuously tracking your progress helps measure your improvements. Furthermore, celebrating your big and small wins is important to keep your motivation, build confidence, and maintain momentum to help you stay in shape for the rest of your life.
The Takeaway
To stay in shape for the rest of your life, you must find an exercise routine you genuinely enjoy and look forward to doing. Whatever activities you do, try to elevate your heart rate to at least 60% of your maximum heart rate for 30 to 45 minutes four days a week. Don’t be afraid to try other activities. Who knows, you may discover exercises you enjoy.
You can stay in shape throughout your life by incorporating regular exercise, eating sensibly, and getting plenty of sleep to maintain your quality of life as you age. You will feel better today, and your future self will thank you.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
