Every day we are getting older and there’s nothing we can do about that. What we can do though is do things to help keep our body operating at an optimal level. These are the 5 things you need to do to stay young.
1)Sleep 7-9 hours per night
-As we know, sleep plays a big role in the body’s general ability to recover physiologically from daily activities. For those looking to reduce skin wrinkles, getting adequate sleep actually helps your skin’s collagen repair to keep the tight look that everyone looks for!
2)Strength Training 2-3 times per week minimum
-Every decade after the age of 30 you are expected to lose 3-8% of your muscle mass and more than that after the age of 60. Individuals that have a low skeletal muscle mass index have an increased risk to falls, injuries, and cognitive decline! Strength training can prevent the decline of muscle mass which is why it’s important to strength train on a regular basis!
3)Consume 2 servings of fruit and 3 servings of vegetables every day
-This is the daily minimum recommended intake for fruits and vegetables. Essential vitamins and minerals are in them that help improve your immunity, reduce risk of cancer and other diseases, improve digestion, and more! It’s even better if you can “eat the rainbow ” by mixing the colors of the fruits and vegetables you consume to intake more variety of phytonutrients that all have different health benefits.
4)Consume high protein source with every meal
-Protein has a lot of functions in the body that are an integral part of muscle repair, hormone production, enzymes, and appetite control. All things that are important help maintain optimal physiological functions!
5)Stay busy
-The saying goes, “If you don’t use it, you lose it”. Whether it’s with physical activity to keep your body strong or reading to keep your mind sharp, Make sure you are doing something every day to ensure that you are maintaining your body for the years to come! Humans are not meant to sit for long periods of time with nothing to do!
So follow these 5 things if you truly want to keep your body young and resilient for the years to come!
As always, if you want any support or have questions related to fitness, I’m here to help!
Coach Evan