We opened this topic discussing the numerous benefits of exercise and how to integrate more exercise into our daily lives. Now, we expand on living a healthy lifestyle by exploring the relationship between fitness, metabolism and good nutrition.
If you’re someone who is well into their 40s and beyond, you’ve probably noticed how difficult it is to avoid gaining weight, and why you can’t eat like you used to. That’s because our metabolism tends to slow with age, making it easier to add a few extra pounds and harder to lose them. Simply put, our bodies lack the efficiency to “burn” what we consume, which causes those excess calories to be stored as fat. Adding to this unpleasant scenario, the average adult loses 3–8% of muscle mass during each decade after 30.
NOW WHAT?
Not to oversimplify things, but as we get older, we need to eat less and exercise more. This lifestyle change will combat the effects of our slowing metabolism and loss of muscle mass.
Strength training is one of the best forms of exercise to combat a slowing metabolism.
That’s because lean muscle tissue has a higher resting metabolism than non-muscle, helping to increase our overall metabolism. The truth is, the more muscle mass you have, the more fat you burn, as your body uses energy to support it. Just having muscle burns calories, even at rest. A recent study concluded that individuals who participated in strength training showed an increase of 2.2 to 4.5 pounds of muscle mass, and this increase in muscle mass increases our resting metabolic rate (RMR) (https://healthprep.com).
The amazing thing about strength training is that it can be done at any age, as long as you follow some basic principles. You want to begin with a weight you can lift for 8-10 repetitions. If you cannot perform 8-10 reps, then choose a lighter weight. Once you have chosen the proper weight, do 2-3 sets of ten reps, with a short rest between sets. Biceps curls are a good place to start. For more information on how to design a serious weight training program specific to your goals, consider consulting a personal trainer. There are also YouTube videos and other self-help sources. Remember, it’s the quality of the exercise that’s important.
AND DIET?
Exercise and strength training alone won’t be enough if we don’t limit and monitor what we consume. Start by knowing how many calories you should be eating and drinking to maintain your ideal weight. Nutrition and calorie information on food labels is typically based on a 2,000 calorie per day diet. You may need more or less depending on your age, gender, and level of physical activity.
Here are some basic guidelines. Feel free to consult with a healthcare professional if you are managing a specific medical condition. • Consume a variety of fruits and vegetables • Consume whole grains • Consume sufficient sources of protein from fish, lean meat and nuts • Avoid processed and boxed food • Minimize sugar, fried foods and salt • Limit alcohol, drink plenty of water, avoid soda
“If you begin weight training, it is important to get adequate protein for muscle building,” says Long Island-based nutritionist Josephine Tutrani. Tutrani explains further, “protein needs can range from .8 grams-1.2 grams per kg of body weight.”
To determine your own need, take your weight, divide by 2.2 and multiply by .8 grams if lightly active, 1.0 grams if moderately active and 1.2 grams if very active. For example, for a moderately active 150-pound woman, take 150 divided by 2.2 = 68, then multiply 68 x 1.0 to get about 68 grams of protein per day.
In addition to adequate protein, it is important to eat healthy carbohydrates to fuel energy. This includes oats, yams, beans, whole grains, fruits and vegetables. “Consuming a protein with a healthy carb before or after weight training is a good strategy,” says Tutrani.
JUST ADD WATER
Since 60% of our bodies are made of water, it is paramount to drink the water we need every day. It is water that carries nutrients to our cells, flushes toxins and aids digestion. Insufficient water consumption, especially in hot weather, can lead to dehydration. According to the IOM (Institute of Medicine), men should drink approximately three liters of water each day while women should drink a little over 2 liters each day (1 liter = 33.8 fluid ounces).
Now, we have a solid foundation based on a knowledge of metabolism, nutrition and exercise, especially strength training. In the next segment, we will discuss strategies for managing stress.
