Getting Older: 8 Ways to Stay Healthy and Fit
Although we can’t prevent getting older, we can delay the signs of aging on our bodies. It’s essential to invest in your health now, so you don’t have to waste time undoing all of the damage you did when you were younger. Have you ever wondered how women look so young for their age? Well, here are eight ways to stay healthy and fit as you get older.
Develop a Skincare Routine
The skin is the largest organ in your body. If you have not started a skincare routine, start now. I started paying attention to my skincare when I turned 30. I thought all I needed to do was eat healthily and drink my water, but it is so much more than that. Yes, those things matter, but you also need a plan to protect your skin from the elements keeping you looking young.
Here are some tips:
- Wear sunscreen even when you have more melanated skin- Check out Yes, Melanated People Need Sunscreen Too
- Find out your skin type and learn the products that support them
- Moisturize your skin regularly
- Be gentle with your skin
As we get older, our bodies decline, and exercise preserves the age-related muscle loss longer. Regular exercise helps to slow the aging process by 30-50%. Regular exercise is considered at least 150 minutes a week and up to 300 minutes a week for weight loss benefits with at least 1-2 days of strength training. Check out how exercise benefits aging in 5 Reasons Why You Need to Exercise Immediately.
As we get older, our mobility decreases, and our joints weaken. Stretching helps to preserve muscle strength and improves the blood flow to the body. When you wake up each day, you may notice it takes you a little longer to get out of bed. I realized in my 30s, I feel a little stiffer, and that’s why I tend to stretch the first thing. It helps to wake me up. Try 10 Stretches You Need To Do Every Morning to help get you going for the day. In addition, if you are not sure where to start with stretching, here is Why You Need to Stretch and How to Do It.
Eat The Right Foods
In our 30-40s, we may need more exercise but fewer calories to maintain our ideal weight. That means the things we ate in our 20s will hit us differently. As we get older, we can’t eat the same junk food we had in college. Our digestive systems slow down as we age. Pay attention to things that affect your bodies, like Why Gut Health is Important and 6 Ways to Improve it or Why You Need to Understand Metabolism For Weight Loss. With a busy lifestyle, prioritizing healthy eating choices will give us the energy and stamina to focus on our daily tasks.
Sleep is a foundation for good health. Sleep helps our bodies reset from the day, and as we age, we need more recovery time from our daily activities. A recent study done by UCLA discovered that one insignificant night of sleep could make your cells age quicker; now imagine several in a row! Another study in women aged 30-49 found poor sleep quality contributed to more wrinkles and a more aged appearance!
- The National Sleep Foundation Recommends 7-9 hours of sleep for adults
The more stress we are exposed to, the quicker we age by making the genes associated with aging shorter prematurely! Chronic stress not only leads to faster aging but lowers immunity and increases the development of avoidable diseases. Although stress is not 100% preventable, it’s how you deal with it that matters. Check out 7 Effective Strategies to Manage Stress to help with any chronic stress you experience.
Address Your Mental Health
Aging itself can bring on its mental health challenges. When you hit your 30s to 40s, you may not be where you want to be, and the thought of getting older may bring more anxiety raising stress levels. Keeping your mental health in check has positive results on your mind and body. Take a look at 4 Ways Diet and Exercise Improves Mental Health and 5 Ways to Boost Your Mental Health Daily.
Water has more benefits than you think; I mean, our bodies are made up of up to 60% water! As we age, we need to drink more water to compensate for the changes in body temperature, according to a study. In addition, adequate water helps to lubricate the joints and gives your body energy throughout the day. If you need more reasons, why check out 7 Essential Reasons to Drink More Water. For ways to hydrate better, take a look at 6 Clever Ways to Drink More Water.