What’s the No. 1 secret to healthy living after 50?
It’s not a pill, a powder diet, or anything you can buy.
It’s consistency – nurturing healthy habits like exercising and eating right over time.
“The whole point of habits is making them easier, like they’re second nature,” says weight-loss expert Amy Lang, who launched a podcast and an online coaching business for mature women, Moxie Club, after closing her San Francisco fitness studio just before the pandemic hit.
A crisis or trigger might get people interested in being fit after 50. But the right mindset and habits will keep them moving on the right path.
“It doesn’t have to be hard,” Amy says on the Optimal Aging podcast. Optimal Aging podcast
We agree! Develop and strengthen these healthy habits after 50.
Move Your Body
The World Health Organization and the US government say every adult needs at least 150 minutes of moderately intense cardio exercise a week, plus at least two sessions of strength training to maintain muscle mass, bone density, and more.
You might have questions about how to achieve this, particularly this year with the health crisis going on around us. That’s why we’re here. Let us show you the options for mindful movement, a good sweat, staying limber… whatever you like!
Eat Right
Limit your portions, eat plenty of protein, and get at least five servings of fruits and vegetables daily. If your joints are feeling inflamed, well… remember that sugar is a leading cause of countless health problems for people of all ages.
Hydrate
Many advise drinking half your body weight in ounces every day. Don’t wait till you feel thirsty to drink water. And “water” does NOT mean sodas, fruit juice, or alcohol.
Sleep
Some of us were raised to think that “sleeping too much” meant laziness. But now, science is revealing more and more the essential power of getting 7 to 9 hours a night. It gives our brains and bodies time to process, heal, and build for the next day, and we can’t manage stress or make good decisions if we’re not well-rested. Resistance training is a great way to help!
Meditate, Pray or Practice Mindfulness
Bring yourself to a calm moment each day, connect with your higher power (whatever that is to you), and breathe slowly, deeply, and deliberately, paying attention to the inhale and exhale. Then, return to that moment of calm throughout the day. It gets easier the more you practice it.
Get Regular Checkups
Your dental, vision, hearing, and physical exams are important. Don’t shrug them off.
Limit TV News and Social Media
You want to stay informed, but too much brings stress instead of enlightenment.
Socialize
Go to the gym (we’re all friends here!)… maintain any memberships in your house of worship, counseling program, neighborhood associations, etc. And, of course, take the effort to see and communicate with friends and family on a regular basis.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.