How to feel younger!
If you are over 50 and are starting to feel the effects of aging, here are 3 things that you can implement right now that will make you feel better in 2 weeks.
Firstly, you need to understand that when you hit 30, naturally you will start to decrease in muscle mass and strength at a rate of 3-5% per decade (much less with training interventions) and as you hit 50, 60.. 70 your muscles and structure can start to atrophy (degrade) by up to 8% per decade. Do the maths, over time that is a stack of structural damage for the system which is solely responsible for keeping you functional and upright (musculoskeletal system).
Implement these practices right now, to start to slow that number down and even increase strength & muscle
1. Eat lots of protein. It is recommended that an aging population should consume as much protein comparatively as an elite athlete. This is because you need more simply to combat the atrophy happening in your muscles. Protein synthesis is the main process by which muscles are recovered and strengthened. Make sure you have enough fuel for this.
2. Find out how much you’re walking per day, either with a $10 pedometer or a $70 Fitbit and add another 1000 – 2000 steps per day to that. As you get older and perhaps heavier and especially haven’t done much for years, walking almost becomes a loaded carry in a sense. By simply adding more reps to this loaded carry, you are strengthening your structure and improving your fitness. Also lots of walking is necessary for mobility of the spine and function of the hips, we were literally designed to walk. Alot. Once you’re in a good groove, aim for minimum 8000 per day
3. Start strength training 2 – 3 x per week. At a certain point as you become fitter and stronger, walking will stop working as a strength and fitness intervention and will simply be used for general healthy activity + function building. You will need strength training to keep and build functional, strong muscles and a strong skeleton to support your general activity and functionality
Try this for two weeks and let me know how you feel, you’ll be amazed at how quickly you start to feel ‘younger’ again from these simply interventions.