Aging is a natural part of life, bringing wisdom, experience, and new perspectives. But let’s face it—our bodies change as we get older, sometimes making it harder to stay as active as we’d like. The good news? We have more control over how we age than we think, and it all starts with two key things: movement and nutrition.
Why Staying Active is So Important After 35
We all want to feel our best as we age. By the time we hit our mid-30s, our bodies begin to lose muscle mass, bone density, and even brain volume. According to the National Institutes of Health, muscle mass can decrease by up to 5% per decade after 30, and bone density can drop by about 1% each year after 40. The brain shrinks, too—by about 5% per decade after 40, leading to changes in memory and cognition.
But here’s the upside: regular exercise and smart nutrition can help slow or even reverse these effects. You can stay strong and lean as you age—but it all depends on your lifestyle.
The More You Move, The More You Can Move
There’s a simple truth: the more you move, the more capable you stay. On the flip side, the less you move, the more likely you are to lose that ability. Research shows that regular physical activity helps you maintain flexibility, balance, and strength. Studies also suggest that adults who stay active are less likely to experience falls or mobility issues as they get older.
So, if you’re over 35, now’s the time to prioritize movement to keep your future self active and independent. We all want to grow into the strongest and fiercest versions of ourselves as we age—and the good news is, it’s possible!
How Much Movement Do You Need?
Health experts like the World Health Organization (WHO) recommend:
• 150-300 minutes of moderate exercise per week (like brisk walking or swimming) OR
• 75-150 minutes of more intense activities like running or cycling
• Plus, two days a week of strength training—think weightlifting, yoga, or bodyweight exercises.
For anyone over 65, it’s also important to add balance and flexibility exercises to reduce the risk of falls. Even 10-minute bursts of activity throughout the day can add up and make a difference!
Why Strength Training is Key as You Age
As we age, muscle mass naturally decreases—a condition known as sarcopenia. This loss can affect your strength, mobility, and even your metabolism. That’s why strength training is crucial as we get older. It helps combat this muscle loss, keeps your body strong, and improves your balance and coordination.
By regularly lifting weights or doing bodyweight exercises (like squats or push-ups), you can maintain your strength and even build muscle. This not only supports your ability to stay mobile but also helps with daily tasks like lifting groceries, climbing stairs, or simply getting out of a chair with ease.
Keeping an Eye on Bone Density and Body Composition
As we age, it’s essential to keep tabs on bone health and muscle mass:
1. Bone Density
• After age 50, men and women should consider getting a bone density scan. Women, especially after menopause, are encouraged to get screened earlier due to lower estrogen levels.
• Regular strength training and a diet rich in calcium and vitamin D are key to maintaining healthy bones.
2. Body Composition
• A body composition analysis can help you track muscle mass, fat, and bone density. Losing 1-2% of muscle mass each year after 50 can be slowed down with consistent strength training and a protein-rich diet.
Nutrition: Fueling Your Body for Longevity
Exercise is important, but what you eat matters, too! Key nutrients to focus on as you age include:
• Protein: Aim for higher protein intake after 40 to maintain muscle mass.
• Calcium: Adults over 50 should get about 1,200 mg of calcium daily from sources like dairy, leafy greens, or fortified foods.
• Vitamin D: Make sure you’re getting enough (600-800 IU) to help your body absorb calcium.
Also, consider limiting alcohol, as too much can impact both bone health and cognitive function. Swapping that second glass of wine for water or a healthy smoothie can make a big difference over time!
The Importance of Maintaining a Healthy Body Weight and Body Composition
As you age, it’s important not only to focus on the number on the scale but also on the quality of your body composition—meaning the ratio of muscle to fat in your body. Having a healthy, lean body composition is essential for staying strong and fit and reduces the risk of age-related issues like heart disease and diabetes.
Carrying excess weight can strain your joints, particularly the knees and hips, and contribute to joint pain and stiffness. On the other hand, maintaining lean muscle mass through strength training can keep your metabolism active, even as it naturally slows down with age. This helps manage body fat and keeps you feeling strong and energetic.
Why Body Composition Matters More Than Weight
It’s not just about maintaining a “healthy” weight—it’s about what your weight is made of. Two people can weigh the same but have very different health profiles based on their body fat and muscle mass. Lean muscle supports your strength, balance, and mobility, while excess body fat, especially around the abdomen, is linked to chronic diseases.
Steps to Support Healthy Weight and Body Composition
• Focus on building and maintaining muscle through regular strength training.
• Eat a nutrient-dense diet rich in lean protein, healthy fats, and fiber from fruits, vegetables, and whole grains.
• Avoid crash diets or extreme calorie restriction, as these can lead to muscle loss, which is counterproductive for long-term health.
Aging Strong: It’s Never Too Late
Slowing down doesn’t have to be a part of aging. By focusing on movement, proper nutrition, and keeping an eye on key health markers like bone density and muscle mass, you can grow into the strongest and fiercest version of yourself as you age. Every little bit counts—whether it’s a daily walk, a yoga session, or cutting back on that extra cocktail.
Remember: “You don’t stop moving because you get old, you get old because you stop moving.”
Simple Steps to Start Today:
• Take a 30-minute walk each day or do 15 minutes of strength training.
• Talk to your healthcare provider about getting a bone density scan or body composition check.
• Eat a balanced diet with plenty of protein, calcium, and vitamin D.
Keep moving, stay strong, and thrive—because it’s never too late to become the strongest and fiercest version of yourself!
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