Ways to stay fit in middle age

Ways to stay fit in middle ageNo matter whether you think of yourself as middle-aged or not, your body changes as you get older. Your nutritional and physical exercise needs change as you age, therefore you must adapt your diet and your exercise routine. Adults need about 30 minutes of moderate aerobic exercise everyday. Regular exercise not only keeps your body fit, but also helps reduce your risk of disease and lowers your cholesterol. It also helps to cure health conditions, such as arthritis, osteoporosis, high blood pressure, diabetes or heart disease.

These are some important pointers for getting fit at middle age:

Eat right

In addition to exercise, you have to develop and stick to a healthy eating plan if you are to lose weight and get fit. Replace unhealthy foods and snacks with high fiber, low-fat, nutritious foods including whole grains, fruits, vegetables, beans and dairy. Kick the sugar habit by substituting soda for flavored water or sugar-free soda. Drink more water to keep your body hydrated.

Make goals

Before you hit the gym or start doing push-ups, set realistic goals. Due to hormonal and metabolism changes in your body at middle age, it is harder to lose weight. Your goals must be realistic. You aren’t going to lose 25 pounds in two weeks and remain healthy. Goals help you to remain focused and motivated. Set short-term, intermediate and long-term goals that are reasonable.

Must exercise

Adults typically need 150 minutes of moderate aerobic physical activity each week to stay fit. Thirty minutes a day, 5 days each week might be a bit too much if you haven’t been exercising regularly or haven’t exercised at all for years. Exercise regularly and your endurance and muscle strength will increase. You might strive to exercise just 10 minutes each day and gradually increase exercise time to 20 minutes.

Be patient

Start slowly and don’t push yourself beyond your physical and emotional limits. You probably won’t be able to do 30 full minutes of aerobic exercise after years of inactivity. Think about ways you can get a few minutes of exercise throughout the day.Trfy small things like take the stairs instead of the elevator when possible.

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