Let’s face it, as you get older your body goes through changes. More specifically, your stomach, butt, thighs, and such begin to lose their tone. Clothes don’t cling where they should, the exercises you’ve always done in the past are no longer working for you, your arm still waves goodbye even though you’ve stopped waving, and things seem to be going in the wrong direction altogether. This article is for anyone who is starting to notice that they are not keeping up with their bodies as well as they used to.
So why is this happening? How can the human body be so cruel as to make keeping fit harder the older you get. Now that you are past your prime and your energy levels are dropping, you are expected to do even more work to keep fit.
The reason why your energy levels are dropping is because your metabolism is slowing down. This is caused by a number of things such as muscle loss, poor eating habits, lack of sleep, and the aging process in general.
After the age of 25, you will begin to lose muscle mass each year. This is caused by what is known as sarcopenia, the loss of strength and muscle volume. After the age of 25, you will lose between 0.5% – 1% of lean muscle per year. This means that you need to work to increase your lean muscle mass by at least this much each year. Resistance and strength training are very important to prevent frailty and fat gain. Start with 2-3 resistance training days. Lift weights that are heavy enough that you cant lift it more than 8-15 times. If you can lift it more than 15 times, increase the weight.
For a more detailed article on gaining lean muscle for women, click here.
Once your body begins to go through sarcopenia your metabolism begins to drop. This is because the more muscle mass you have, the more calories your body requires to maintain your shape. Each year, as your body loses muscle mass, your body will require fewer calories. If you eat the same amount of food each year, and don’t work on increasing your lean muscle mass, you will begin to store more fat each year.
When you were young you probably felt pretty amazing. You were alert, fresh, and ready to perform. A lot of this has to do with your metabolism discussed above, but this may also have to do with your sleep patterns. I’ve met with very many people to discuss and assist with lifestyle habits. From these people that I’ve met, I would say that the average adult gets between 6-7 hours of sleep per night. It may seem like you are getting enough sleep and you can function regularly, but over time getting this amount of sleep will slow you down and cause you to feel lethargic. It will make every small task seem like a major chore.
When things such as cooking, cleaning, getting up off the couch, and moving in general seem like a chore, what are the odds that you will want to dedicate an entire hour of your free time to working out. The average adult over the age of 18 should be getting between 7.5-9 hours of sleep depending on the person. Make some changes in your sleep schedule. Try to get to sleep at the same time each day, sleep for 8 hours, and sleep during the right hours. Wake up when the sun comes up, you will feel like your days are twice as long and your energy levels will be much higher.
▪ Feel fatigued and sluggish in the afternoon
▪ Get sleepy in warm temperature rooms during meetings or lectures
▪ Cannot wake up on time without your alarm clock
▪ Hit the snooze button
▪ Have a hard time getting out of bed in the morning
▪ Feel the desire to sleep in on weekends
▪ Fall asleep within five minutes of going to bed
▪ Dread the thought of having to do physical activity
▪ Get sleepy after big meals or when driving
▪ Feel the need to nap during the day
▪ Fall asleep while unwinding. (Ex. watching TV or relaxing after work)
The older you get the harder it will be to make changes for your body. You will start to experience osteoporosis, sarcopenia, kyphosis, or potentially many more health related issues. Get these taken care of now. If you wait, some issues may become irreversible or extremely hard to change. If you are a younger individual, take the initiative to make changes to your body now, and maintain them for later in life. Taking care of yourself from the get-go will help you lead a better quality of life and feel fantastic.
This is the one thing that you cannot control. No matter what you do, you will always age, your metabolism will always decrease and your body will go through changes. You can’t stop the aging process, but if you are smart about it, exercise and eat what your body needs, you can still feel young and energetic.
Owner of Motive 8 Fitness
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