Daily habits to stay healthy as you age

Health and fitness expert JJ Virgin offers practical tips you can make into a daily habit to stay active and healthy as you age.

GG emphasizes the importance of daily movement: “Movement doesn’t necessarily mean exercise. It simply means getting up and walking a certain number of steps that can be tracked using your phone or fitness tracker.”

She added: “A goal of 8,000 to 12,000 steps per day should be achieved. Once this habit is established, you can add resistance training and CrossFit exercises to your daily regimen. This will improve your cardiovascular health indicators. , maximal oxygen consumption (VO2) during intense exercise increases.

Virgin advises women in particular to eat enough protein, recommending at least 30 grams of protein with every meal.

“Eating protein is a simple change that can have big results as it burns more fat, reduces hunger, increases energy levels, supports muscle growth, and balances blood sugar levels. ” she explained.

According to Virgin, as we age, we begin to lose muscle mass. After the age of 30, weight decreases by about 3-8% every 10 years, so immediate measures should be taken.

Additionally, “Bone density also tends to decrease, increasing the risk of osteoporosis. Resistance training accelerates aging and is an important tool to offset these effects.”

Also, make sure you get enough sleep to end the day energized.

“Lack of sleep can cause you to feel tired, foggy, irritable, and hungry,” JJ explained. “You’re more likely to make poor food choices, ignore the minutiae of work, or make rash decisions. So get seven to nine hours of quality sleep each night.”

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