Implementing the Aging Antidote

Every month I religiously read muscle and fitness magazines. I have decided that with the exception of a few articles, all of the magazines are written for people in their 20s and 30s. There are great work out routines and good diets in the publications. Unfortunately, they are designed for people with the metabolism of a 20 year old. Even the advertised supplements seem to be aimed toward the younger crowd.

Advice for the More Experienced
If the health magazines are all aimed at a younger generation, what are those of us with a bit more “experience” under our belts supposed to do to stay fit and eat right? If you enjoy having your birthday cake each year, I recommend following these tips to keep you one step ahead of the experience curve, while still being able to fit into your favorite clothes and move with the agility you had in your youth.

Utilize the Aging Antidote
Exercise is the number one aging antidote. It is bar none, far and away, the best thing you can do to preserve your health as you age. Exercise increases growth hormone levels, helps testosterone levels in men, helps balance hormones in women, has been show to prevent Alzheimer’s, increases bone density, and makes you look and feel younger. If that’s not enough, it has also been shown to increase your sex drive and improve your sexual performance.

As you age, remember there are several types of trainings to incorporate into your fitness program. Working on each of them can lead to a balanced, active life.

Exercise #1: Resistance Training
The first exercise you need to do is resistance training, meaning you exercise your muscles against resistance. Exercises in this category include weight lifting, body weight lifting (such as Yoga), or rubber bands. These exercises increase muscle tone and cause your body to release growth hormones. They also cause your bone density to increase, helping to prevent osteoporosis. If you have back or joint problems, learn to work around them. Hire a trainer who has experience working with people who have health related issues.

Exercise #2: Cardio Training
The second exercise you need to do is cardio training to increase your heart rate and improve your heart muscle and your vascular system. Exercises in this category include walking, running, biking, and swimming. Twenty minutes of cardio training should be done daily in combination with your resistance training workout.

Exercise #3: Flexibility Training
The third exercise you should work on is flexibility training. The glaring difference between a young person and an “old” person is their flexibility. To improve your flexibility, start stretching a few minutes every single day day. If you want to read a good book on flexibility training, I recommend Three Minutes to a Pain Free Life by Joseph Weisberg.

Exercise #4: Balance Training
The final exercise you need to incorporate into your routine is balance. A large majority of the injuries I see at my clinic in older people come from a lack of balance. In order to maintain your balance as you get older, practice balancing exercises like standing on one leg, doing Yoga, or holding an object in each hand and closing your eyes and seeing how long you can maintain that position.

To learn more about tips for staying in great health at any age, get my book, The Green Beret Doctor’s Health Plan for Life.

No matter where you’re at in your life, you can’t stop the clock from moving, but you can fight against the negative things most people allow the clock to do to their bodies. Following these few simple ideas now can make your golden years more golden.

{ 1 comment… read it below or add one }

ken yazzie redhorse chambellan May 15, 2013 at 7:13 pm

I am in a race for my life. I don’t compete with others only myself cause in the end it will be me against me. Like a three legged horse trying to get across the finish line. 85/15 great!

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