Presented by Jon Hughey –
Director Gold’s Gym Aerobics & Fitness, Montgomery
Recent research on aging indicates that the body’s gradual decline with age stems not from the passage of years, but from the combined effects of “inactivity and poor nutrition.”
Your goal should be to remain healthy and vigorous for as long as possible, add quality years to your life and compress the inevitable period of decline.
No matter what your chronologyical age, regular exercise and improved eating habits will lower your biological age.
Reduced: body fat, risk of heart disease, diabetes, cancer, stroke and osteoporosis. Increased muscle tone, improved vitality, and more energy. Strength increases of 200% - 300%. Fewer Age-related problems and resistance to injury and disease.
To Gauge Your Biological Age: Forget how many birthdays you have celebrated. Instead, consider how you measure up in terms of “Key Biomarkers” identified in recent research.
Problem: Americans lose 7 pounds of lean muscle each decade. Have you ever wondered how a man can weigh 185 pounds at afe 25 and 185 at age 50, yet his waist is 4 inches bigger?
Good News: It’s never too late to start gaining back the muscle tone. To start, all it takes is 20-3- minutes of aerobic exercise 2 to 3 times weekly.
Problem: Between the ages of 25 and 50, you lose about 30% of your muscle.
Good News: A weight-lifting regimen will compensate the size and strength of your muscles.
3. METABOLIC RATE
Problem: Between ages 25 and 50, your metabolic rate drops 2% per decade. Thus, you require 500 fewer calories. Ye we continue to eat like a 20-year-old, resulting in obesity, high blood pressure and heart desease.
Good News: Exercise burns fat and increases your metabolism. Fruits and vegetables high in fiber also increase your metabolism.
4. BODY FAT PERCENTAGE
Problem: The body of an average 25-year-old is 18% fat. The average 50-year-old is 50% fat. DANGER! Excess fat leads to chronic disease and premature death.
Good News: Combine a low fat diet with exercise to lose fat and gain muscle.
5. AEROBIC CAPACITY
Problem: Typically, by age 50, your body’s capacity to process oxygen is 30% to 40% below its level at age 25. Have you ever wondered why you are out of breath while doing simple shores or walking up a flight of stairs?
Good News: Regular, aerobic exercise will raise your aerobic capacity no matter what your present age. The longer and harder your workouts, the greater the benefits.
6. BLOOD SUGAR
Problem: Aging brings about a gradual decline in the body’s ability to metabolize blood sugar (glucose). 25% of retired men and women are at risk of developing diabetes.
Good News: A low-fat, high-fiber diet, combined with regular exercise, will cut your diabetes risk. Be sure to include both strength-building aerobic exercise into your routine.
Problem: A high cholesterol level increases your risk of heart disease.
Good News: To lower your cholesterol, stop smoking, lose weight, reduce your intake of fatty, cholesterol-rich foods and get regular exercise. Exercise is the only way to boost HDL (good cholesterol) levels.
8. BLOOD PRESSURE
Problem: Older people tend to be both overweight and sedentary. Blood pressure rises with age, often spiraling far above the maximum safe level of 145/80.
Good News: To keep blood pressure in check, stay slim, don’t smoke, get regular exercise and limit your consumption of fat, salt and alcohol.
9. BONE DENSITY
Problem: As we age, our skeletons slowly become weaker and more brittle. While some mineral loss is inevitable, the severe and potentially deadly condition call osteoporosis is NOT.
Good News: Weight-bearing exercise, walking, running or cycling, along with consuming at least 800 milligrams of calcium a day, retard the loss of bone.