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We are bombarded daily with tips on how to age well - and it can get overwhelming! That’s why we’re breaking down fitness strategies for longevity into something simple: maintain a balance of cardio, strength, and flexibility to extend your lifespan, enhance your quality of life, and stay vibrant for years to come! Remember—it’s never too late to start new habits. Here’s where to begin, and it's simpler than you might think:
This is true for so many reasons - and the bottom line is you don’t have to run marathons or swim laps; just simply commit to moving every day as much as you can. General guidelines say that you should partake in moderate exercise for at least 30 minutes a day. This can be as simple as walking your dog around the block. But it’s not just “workout time” you should focus on. The key is not to be sedentary. Walk to your neighbor's house instead of driving—dust off your bike for an afternoon ride instead of vegging out on your phone for a break. Find ways to get movement into your life. Here's why:
Regular activity combats disease. It boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and decreases unhealthy triglycerides.
It keeps your blood moving, which lowers the risk of cardiovascular disease.
It keeps weight in check, reducing the risk of many health problems later in life, like heart disease, type 2 diabetes, certain cancers, and joint issues like osteoarthritis.
Being active strengthens bones, muscles, and joints, allowing you to stay mobile longer and reduce the risk of falls and injuries.
Plus - exercise is one of the best ways to help prevent dementia and other cognitive changes!
Make a plan with an active friend to join them at their fitness class, get a guest pass at their gym, hit the golf course, or meet up for a walk. Pick up an active hobby like gardening or yard work. Don’t let sore joints stop you. The Copper Fit Freedom Knee Sleeve, which provides mild to moderate compression for all-day comfort, can be a great aid in your fitness journey. Its contour construction won’t lose shape and delivers a perfect fit, allowing you to stay active and mobile.
We lose our balance as we get older for many reasons, and it usually starts in middle age. One reason is that the vestibular system, a sensory system in the inner ear that helps with balance and spatial orientation, weakens as we get older. The tiny hairs in the inner ear start to deteriorate around 40, affecting balance. Working on mobility daily is essential as we age and will help us have a more gradual aging process and fend off falls that can affect our quality of life and ability to live independently as we get older. This is where balance exercises come in, providing a sense of security and preparedness for the challenges of aging.
Impactful activities to work on and maintain balance include yoga and Tai Chi, which challenge you to stay steady while shifting your body weight. Yoga is an excellent option for people at all fitness stages, from practicing the fast-paced sequence of Ashtanga yoga poses to simple chair yoga, a gentle and accessible form of yoga that is also incredibly beneficial. Tai Chi is slow and involves shifting the body gently and precisely while breathing deeply - and is considered a moving meditation. Another option is to practice some simple balance exercises consistently like these:
Stand on one leg for 30 seconds, then switch.
Sit in a chair and stand up without using your hands. Repeat 10 times.
Stand with feet shoulder-width apart and raise one leg to the side, holding for 3 seconds before returning. Repeat on the other side.
Believe it or not, starting at just 30 years old, we can lose 3-5% of our muscle mass per decade if we’re inactive—a condition known as sarcopenia. Incorporating strength training and muscle-building exercises in midlife can powerfully impact how well we age and how long we stay healthy and independent. Weight-bearing activities in midlife may also slow down bone loss and osteoporosis, which makes bones more susceptible to breaks.
If picking up weights feels daunting, try easy resistance bands. They are inexpensive and easy to use; just a quick search on YouTube pulls up a variety of resistance band workouts, from beginner to advanced, which focus on banded squats, chest presses, and leg lifts.
Body weight exercises are free and easy - you can do them anywhere! The key is consistency. Plus, every move can be amended to match your fitness level. A push-up can be done from the knees or standing against a wall; chair squats are a great option, too. Support achy elbows with the Copper Fit Freedom Elbow Sleeve. The improved performance fabric blend provides mild to moderate compression for all-day comfort. This gentle compression improves blood circulation to the affected area, which helps reduce swelling and inflammation, allowing you to continue your fitness journey!
Try this! On social media, the idea of getting up off the floor without using your hands, or the “Sit to Rise” test, is often touted as a good predictor of your longevity. While it’s not exactly true, it is a good gauge of leg strength, balance, and flexibility - all of which tend to decline with age. By trying this test, you can assess your current fitness level and use it as a benchmark to track your progress as you incorporate the fitness tips into your daily routine.
Focusing on the three fundamental fitness focuses of movement, strength, and flexibility, you are on your way to a fit future! Consistency is key, and just working a bit of each into every day can make a big difference in the long run. Start today!
