In case you haven’t noticed, we are all getting older. With age comes the enduring question: how did I get here? Given the pace of modern life, a year can fly by in a heartbeat! At the ripe old age of sixty, I've experienced this myself. In his bestselling book How Not to Age, Dr. Micheal Gregor writes, "60 percent of Americans sixty-five and older are pursuing anti-aging interventions.” Despite the proliferation of anti-aging information (i.e., books, podcasts, etc.), it’s easier said than done to age smart! Everything from ultra-processed foods (i.e., junk food, fast food, etc.) to food desserts (communities lacking healthy food options) makes living a healthy lifestyle challenging. In his book, Food Fight,[1] Dr. Kelly Brownell, Director of the World Food Policy Center at Duke University, refers to our environment as toxic. He states that the pressure to overeat is overwhelming!
Meanwhile, energy-conserving devices (i.e., remote controls, riding lawnmowers, escalators, etc.) have eliminated opportunities to move our bodies. In the late '90s, Harvard University hosted a conference on the relationship between physical activity and cancer. Scientists at the conference coined the phrase "sedentary exerciser" to describe people who go to the fitness center yet remain inactive the rest of the day. Given that healthy lifestyles are uncommon, action steps need to be simple. Having worked as a health and fitness professional for over 36 years, I've protected my health by investing in habits that matter – here are two I've come to rely on!
Get a Strong Start. Contrary to popular opinion, when you eat your first meal is not as important as what you eat.[2] While there are many ways to begin your day, your first meal should include wholesome, minimally processed foods. Choosing healthy foods early in the day increases your likelihood of doing the same later. Behavioral scientists describe this as building momentum. Creating a healthy routine around this process ensures you get a Strong Start more days than not. One of my healthy routines includes a protein shake made with water, ice, whole fruits, and vegetables (frozen and fresh.), and a high-quality protein powder. It's quick, satisfying, and nourishing. As much as I like my protein shake, there are many convenient ways to add protein to your diet (see our Protein Guide in the studio or online at www.medfitnessprogram.com/blog). You will rarely go wrong by choosing wholesome, healthy foods you like. The idea that some foods work best for breakfast is also incorrect – choose what you like to get your Strong Start!
Stay Strong. It is essential to realize that nothing prevents dynapenia (age-related strength loss) like Strength Training does. In other words, you can be a recreational runner, practice yoga, and meditate your entire life, but you still become weaker and less functional as you age. Losing strength is problematic because it leads to less formal and informal physical activity. In other words, poor muscular fitness makes it increasingly difficult to move your body. Few adults recognize that your muscles are the gateway to a lifestyle that enriches life (physically and mentally). Recognizing the importance of muscular strength has changed how health agencies and medical professionals view it. In 2018, the Second Edition of the Physical Activity Guidelines for Americans urged all Americans, including adults in their 90s, to strength train.[3] Similarly, the UK government's latest physical activity guidelines emphasize muscle strengthening over aerobic workouts.[4] Stuart Gray, who studies metabolic disease at the University of Glasgow, says, "It's an urgent message that needs to get through."
In their 2019 Quarterly Report, the American Physical Therapy Association writes that their Current Rehabilitation model for providing Home Health (i.e., Physical Therapy at Home) requires restructuring to a Progressive Rehabilitation model that prioritizes strength training before anything else.[5] Strength Training researcher Alexander Lucas at Virginia Commonwealth University argues, "Strength ought to be part of an annual checkup." Lucas's research has shown that the rate of strength loss accelerates in older adults.[6] In recent years, we’ve made progress towards this goal. The global health initiative Exercise is Medicine (managed by the American College of Sports Medicine) strives to make exercise assessment and promotion a standard component of the healthcare system! These changes reinforce the importance of Strength Training for all ages. If you haven't embraced aging smart, it's never too late. Getting a Strong Start and Staying Strong is increasingly important the older you are!
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Stay Strong,
Richard J. Wolff, RDN
References
1. Brownell, K., Horgen, K., 2004. Food Fight. The McGraw-Hill Companies, Inc.
2. Bittman, M., Katz, D. 2020. How to Eat. New York, NY. Houghton Mifflin Harcourt Publishing Company.
3. Physical Activity Guidelines for Americans, Second Edition, 2018.
4. Discover Your Inner Strength, Helen Thornson: the New Scientist, April 2020.
5. The Quarterly Report, Summer 2019. Home Health Section. American Physical Therapy Association.
6. Unexpected, 5 Recent Findings that May Surprise You, Bonnie Liebman. Nutrition Action Health Letter, July/August 2020.