Stay fit or get fit-here’s how

 

How to make your later years robust and independent?

Exercise. Find activities you love, and do them several times per week. Incorporate strength-training and cardio.

Low-impact activity is kind to joints and promotes longevity, says Robertson, a USA Cycling Coach and author of “Healthy & Fit Body.” “We can beef up our joints through muscle and ligament strengthening. Cycling does this without impact or lateral movement.”

Lose excess weight. An overweight woman who drops as little as 11 pounds reduces the chance of getting arthritis in her knees by 50 percent. Ten pounds of excess body weight delivers an extra 20 to 30 pounds of stress to your knees with every step.

Change your view of aging. Aging isn’t bad; it’s natural. Think of the positives, Ritchie says: You don’t do the stupid stuff you did when you were 25; you can enjoy grandchildren; and you can focus on what’s important to you, such as charities or volunteering.

Take responsibility. You control exercise, eating, stress, sleep. Is your trajectory of aging leading to frailty or independence?

It’s never too late to start, Ritchie says. “But that doesn’t mean you should wait! We can get you fit at 60, but if you’ve taken care of yourself from 50 to 60, it’s a whole lot easier.”The key is maintaining functional fitness, says Dan Ritchie, who, in 2013, co-founded Functional Aging Institute, a business that teaches fitness professionals how to train mature clients. Functional fitness means movements that help you in everyday life. Think cross-body and full-body motions, bending or picking something up off the floor. The goal is to build a body capable of real-life activities.

For the full article go to: Chicago Tribune

About the Author Dan Keil