The Fitness Enthusiast

I think it is safe to say that, as time passes, we begin to show the normal signs of aging. It is important to remember that the body’s gradual decline comes not solely from the passing of time, but from combined effects of inactivity and poor nutrition. So no matter your age or health status, regular exercise and improved eating habits can help lower your biological age (how you look, feel and perform).  
I want to challenge you to focus on staying biologically younger than your chronological age. You have absolutely nothing to lose and a host of important health benefits to gain. Exercise helps reduce body fat, increases muscle mass and strength, improves aerobic capacity, and reduces risk of heart disease, diabetes, osteoporosis and other age-related issues.
Our goal is not to strive for unrealistic expectations, but to remain healthy, active and vibrant for as long as we live. Respect your age, but please don’t allow it to determine how active you are going to be. There are other realistic markers you can use to determine how well your mind and body are actually performing. I challenge you to look at these markers, evaluate your status and make adjustments wherever necessary. Trust me, it is not uncommon for a conditioned 60-year-old to outperform someone who is 35 and follows a sedentary lifestyle.
The first area to look at in our quest to stay biologically young is the loss of muscle mass. Decreased muscle leads to reduced strength, increased risk of heart disease and diabetes, slower metabolism and ultimately a gain in fat. The good news is that if you remain physically active, chances are you will lose little muscle.
Secondly, take a look at your strength. Between the ages of 20 and 70, the average American loses about 30 percent of his or her muscle cells. While we cannot prevent the loss of muscle cells, adopting a resistance training program can boost the size and strength of the cells we do have.
Thirdly, have you noticed that as you age it becomes much harder to lose those unwanted pounds? Typically, this is one sign of a slowing metabolism. Because more energy is needed to maintain muscle than fat, the less muscle tissue in your body, the slower your metabolism and the fewer calories you must consume to maintain ideal body weight. Unfortunately, many times we continue eating as if we have the metabolism of a 20-year-old, causing us to gain weight. The answer is simply to eat fewer calories, within reason of course, and get enough exercise and strength training to maintain your muscle mass.
Another vital area is body fat percentage. In most cases, the aging process brings not only muscle loss, but fat gain. Please be cautious because even though our weight on a scale changes little, the ratio of fat to lean muscle in our bodies can increase drastically over the years. Excessive fat leads to chronic disease and has been a strong indicator for physical disability later in life. Consuming a diet low in fat combined with exercise is definitely the way to go.
It is very important to maintain your aerobic capacity, which is the body’s ability to process oxygen during exercise. The greater your aerobic capacity, the faster that oxygen is pumped throughout the body and the fitter the individual. Consistent and regular exercise is key.
We must also control our blood sugar, cholesterol, blood pressure and bone density. As we age, our skeletons become weaker and more brittle. Consuming a healthy level of calcium and doing weight-bearing exercises like walking can help keep you strong.
As we age, each of us will have to deal with these issues. Please remember that age is only a number. Just like most things in life, early preparation and prevention makes things more manageable and less stressful. Exercise cannot restore destroyed tissue, but it can protect us against a number of chronic diseases, maximize our potential to function and, in some instances, may have you performing biologically 20 years younger.
Until next week, keep up the good work and make it a great fitness day!
If you have fitness questions, contact Reggie Grovey at (405) 613-0237 or lifechange@allegiance.tv.