A Note from Anne: As they say, “Aging is Not for Sissy’s”.  It’s no joke, old age.  And the few benefits afforded to Seniors like discount Tuesdays at Gristedes, the respect offered by some young ones, like a seat on the bus, grandchildren, and  more…..are not enough to compensate for the loss of memory (where did I put my keys?), the increasing frequency of medical appointments, and if you are a New Yorker, simple things like getting in and out of the new yellow cabs with those sliding doors that require a “forklift” for entry.   Well, if this sounds familiar, you might enjoy a few words of advice and perspective from Patricia Greenberg, the host of “Eat Well, Live Well, and Age Well” on how to adjust your approach to your health and well being with each passing decade.  Here are some simple steps for staying strong and healthy for life!

Achieving Optimal wellness for  50 and Beyond

by Patricia Greenberg, The Fitness Gourmet

Whether you are a long term wellness enthusiast, or started this journey later in life to improve your health,  it is important to adjust your approach with each passing decade, and be the best you can be at any age. You and you alone are solely responsible for your health and well being as you move on in your journey on Earth. The best way to do this is to have continuous goals that make you feel accomplished and complete.

Here some simple tips to stay strong and healthy for life!

First and foremost, when you reach 50 and beyond, the risk of all diseases increase with age, but keeping the heart healthy, can stave off the aging process for years to come.

Keeping your heart strong through regular exercise helps keep cholesterol levels down, lowers blood pressure, and reduces stress on a molecular level. Even a small amount of daily physical activity will give you more energy for day to day living and will improve your sleep.

As we age, your muscles and connective tissue are less elastic so there is an increased risk of micro tears and bone fractures, which can lead to more serious injuries down the road. Don’t take this as a warning not to exercise rigorously, but always find time to stretch, alternate high impact with gentle fitness days, and always take one or two days off just to restore and regroup.

The most crucial aspect of our physical fitness is our sense of balance. Particularly, our sight and proprioception (this is how our body senses gravity and body placement while moving). The combination of loss of strength and a diminished sense of our surroundings,  can make us vulnerable to minor injuries up to life threatening falls.  Weight training, no longer reserved for gym rats,  will help keep you stay injury free and enjoy everyday living, as well as rigorous activities as they relate to balance. Try brushing your teeth while standing on one foot at a time,  and for a quick pick me up first thing in the morning, 10 toe touches really help.

As boring as it all may seem, it is important to have a morning and evening routine to keep you on track.

Everyone has their own path, whether it’s a meditation practice, an intense workout, or a few yoga poses, and know that a consistent morning routine will set the tone for the rest of the day, including your moods.  Even if you get sidelined by a long commute, cooking, housework, and  families to take care of, I can tell you, finding even 10 minutes to yourself can make all the difference, and over a week, month and year, you will see positive changes.

If it’s easier, get your morning routine in place the night before so when you wake up there is less stress. Have a plan for breakfast. This helps to avoid fast food drive-thru, or quick, sugary fixes. Pre-make lunch and dinner, set the automatic coffee maker on, and lay out your clothes!

At the end of the day, evening rituals are equally important.

Lack of sleep is a serious issue issue, especially for women as we age. For optimal wellness, start to get ready for bed earlier than you normally do.  Many of us have an extended time in which it takes us to fall asleep, so the earlier you wind down, the more sleep you will get.

If you are aiming to get  7-8 hours of rest, you should work towards being in bed at 10 p.m. You may not fall asleep right away, but it will give you time to unwind and let you body relax. Start paying attention to how long it takes you to fall asleep, and work backwards from eight hours to determine your actual best bedtime.

It’s hard to break years and years of habits and routines, even if they no longer serve us. Follow your own body signals for nighttime eating.  There is a lot of conflicting information, and it seems to make sense that it is better to eat the bulk of your calories during the day, and eat less at night since we wind down our activity.  However, your body burns calories 24 hours a day, and the overall intake of calories consumed throughout the day is what determines your weight management.

For some, a late-night snack helps them sleep well and therefore, helps them wake up early and refreshed. For others eating at night disrupts their sleep. Determine what works for you over the course of a couple of weeks and stick with it.

Before you go to sleep, set an intention for the next day.  What ever you were faced with, know that tomorrow is a new day and a new start.  Putting your feet up and watching a bit of TV is fine, but also take some time to journal,  run your thoughts by a partner or friend, or just spend some time thinking about the day ahead. What is important for you tomorrow? Do you want excel at work,  get in that evening workout, or work on that book you have been writing? Purposefully thinking about the next day can result in a better, more fulfilling tomorrow.

How much is too much screen time?

There is no getting around that we live in a 24/7 digital world.  We all probably spend too much time looking at our phones and laptops so set a time limit for yourself.  Finish up those emails, check your messages, respond to what is essential, and then put it down for the night.  By focusing your efforts and setting boundaries for every aspect of your life is actually very freeing.

There is so much written about the habits of effective, successful, and disciplined people.  One of the common traits they all have is they know when to take a break. Feeling tired, burnt out, a bit under the weather?  Sit this one out. There is a domino effect when you don’t pay attention to the signs and signals that you need a break. Every aspect of your life could use a reset at some time or another.  Any effort you put into your overall wellness should make you feel better, not worse. If for any reason, you don’t think that will be the case that day, it’s okay to give yourself some time off.

Same goes for your Social life. In order for your health to be optimal, you need to take care of you first, always!  Of course family milestones and holidays do require your presence, but if you are going out too late, too often, scale back a bit to stay rested. A great social outlet, at any age is finding a group that furthers your interests and your well being. Walking groups, gym partners, group activities, dining clubs that choose healthy restaurants, religious services and hobbies all serve to strengthen your commitment to yourself and a community.

Everyone is talking about Self-care these days. Essentially what that means is to luxuriate in what makes you feel fabulous. A bubble bath, some good wine and chocolates, a new hair cut or just some time alone.  You decide and make it work for you.

Find what works best for you–what truly feels good–and hang on for dear life. This will help you wake up the next morning ready to tackle a new day and continue working towards your own wellness goals for life.

Patricia Greenberg

The Fitness Gourmet

Host, Eat Well, Live Well, Age Well

www.patriciagreenberg.com

323-893-7933