I have been a bit cheeky with this blog title to spark your interest. Just to be clear, I am not talking about botox, the elixir of youth or face creams, I am on about the basic ways we can care for our bodies and keep moving for as long as possible.
Protein Power 🍳
Protein is a really important part of our diet, ensuring you eat enough protein can help to reduce age-associated muscle loss which begins around age 30-35. Click on the headers below to reveal the recommended protein intake.
Protein needs for healthy adults 18-65
Protein requirements for healthy adults 65+
Stay Strong 💪🏼
Age-associated muscle loss is called sarcopenia. Lifting weights helps to reduce sarcopenia. It is important our bodies stay strong to help reduce risk of falls, keep bones strong and keep us mobile and moving independently for as long as possible.
Muscle mass and strength peak around 30-35, however this does not mean you cannot start lifting weights or doing resistance training at any age. As with anything, it is always wise to seek help and support when starting any kind of training.
Dem Bones 🦴
Risk of osteoporosis, which is a weakening of bones, increases as we age. However we can combat it; weight bearing exercise/ resistance training improves bone density. Weight-bearing exercises can be defined as any activity which requires your feet and legs to support your body, e.g. dancing, aerobics, running, skipping.
Boost your Brain 🧠
Being physically active is key for your brain as well as your body.
Exercising increases the blood flow to the brain and as a result toe body delivers plenty of nutrients to the brain
Activity aids memory and cognition
Exercise decreases the number of stress receptors in the brain, minimising the impact of stress on the brain.
Studies* show that regular exercise can significantly reduce the risk of developing dementia by about 30 per cent. For Alzheimer's disease specifically, the risk was reduced by 45 per cent. It is worth noting there is currently no randomised trials, so more research must be done.
Reduce the Risk 🧠
Exercise is a key component in disease prevention but is often overlooked when it comes to this aspect of physical health.
Exercise can reduce the risk of early death by 30% and an inactive person spends 38% more days in hospital and uses significantly more resources than an active person (NHS 2011).
Here is a list of some of the diseases which can be prevented, or the risk reduced by exercise:
stroke
heart disease
many types of cancer
type 2 diabetes
anxiety and depression
dementia
THE FINAL 'T'
Investing time in exercise and physical activity is investing in your long term health. If you want do increase chances of being active into old age, increase activity and protein intake.
When starting to be active, remember.
+ Start Small - make changes achievable and sustainable
+ Make it sociable - human connection is vital to our social health and wellbeing.
+ Make it FUN - if you don't enjoy an activity, you wont sustain it.
+ Include resistance training as part of the plan to maintain muscle mass - get advice and support if a novice.
Hope this helps and makes you feel empowered, now go take that first step!
* https://www.alzheimers.org.uk/about-dementia/risk-factors-and-prevention/physical-exercise
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