Many people put aside the funds they need for retirement, but neglect to invest in their health and fitness for physical independence as they age. Ask yourself this question, how much can you enjoy in your retirement years if you have a lot of money but your physical health is lacking?
If you’re over 50, it’s time to start making serious investments in a health and fitness plan that will help protect you from the mental and physical ailments associated with aging. From your 40s and some in your 30s, a natural process of muscle loss called sacopenia begins to occur in your body. You can lose up to 1 to 2 pounds of muscle each year from your 40s and this process speeds up with age if it is not relaxed.
Sacopenia can lead to muscle weakness, fatigue, insulin resistance, increased risk of falls, and loss of independence. These are the main things normally associated with the aging process. Not a pretty picture. However, you can start fighting sacopenia now and in some cases reverse this process with diet and exercise.
Increasing protein intake and weight training are two of the most effective ways to combat muscle loss. While 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) has been the normal recommendation for daily protein intake for years. Today, many new studies show that 1 to 1.5 grams of protein per kilogram of body weight (0.45 to 0.68 grams per pound) may be more beneficial for building, maintaining, and reducing muscle loss.
Strength training is also known as strength training which is the best form of exercise for building muscle and strength which helps to maintain your independence as you get older. The good news is, it’s never too late to start. People in their 90s have been shown to gain muscle and strength through a well-designed weightlifting program. However, the earlier you start, the better. I recommend that you strength train 2-3 times a week from your 40s.
Now that you see that investing in your health and fitness program is just as important as investing in your retirement account, where do you start? I suggest you find a nationally certified fitness professional and have them design a strength training program for you.