Gym at 70: How to maintain a healthy life in adulthood
Gym at 70 to maintain a healthy life in adulthood? Can an adult enter the gym for the first time at age 70? For sure! Exercise physiologist and specialist in personalized training illustrate why moving the body is indispensable in a middle-aged woman’s life.
Do you think that the older you are, the less exercise you should do? Don’t be deceived! Of course, your body changes over time, but physical activity is the way to gain muscle mass and support bone loss.
Strength training is the spring of youth in adulthood. If you have to choose within aerobic or weight exercise, invest in the second option. Working out returns fibrous mass and affects bone mass – both have significant losses in middle-aged women. Both modalities are necessary and bring benefits—the aerobic works other systems, such as the heart, breathing and circulation. The implication is to combine the two, but weight training should be seen as your great ally.
Gym at 70
Find a professional to put an exercise plan specific to your needs collectively. The dynamic educator will define the right repetition, the best exercises and guarantee that your body is not overloaded. Remember the following: yes, you can get out of sedentary lifestyle at 50, 60 or even 70 years old. There is no age limit to commence a healthy routine.
All activities are welcome—water aerobics, yoga, pilates, swimming, walking, dancing, etc. The best choice will depend on your intentions. However, the indication is to incorporate a strength training routine. Dance and do weight training. Swim and perform strength training.
Want to lose weight? The tip is: spend, again, in bodybuilding. The more muscle volume in your body, the faster your metabolism grows. And it helps in rapid weight loss. Aerobic is compared with caloric investment, but weight training also burns calories after exercise, impacting metabolic expedition.
Investing in the rehabilitation of muscle mass benefits avoids fat accumulation in the belly, a consistent complaint. It’s not just preparing abdominal: the goal is to speed up metabolism for weight training to burn fat in the body, including the abdomen.
Use of nutrients and metabolism regulates down at adulthood.
The time has come to methodize your diet. The digestion process, management of nutrients and the metabolism itself are slower at maturity. So concentrate on real foods, fresh. Instead of juice, prefer the fruit, for example. Evade further processed and ultra-processed ones.
Hydration is essential at this stage. As we get older, the body loses water. Accordingly, it is necessary to reinforce the intake of pure water. If you choose tea, nothing sweetened. Want to understand how much to take? Calculate 35ml of water per kilogram of weight, on average.
Many women want to cut carbs from the diet in this age group to lose weight, but the food group has a crucial role. Prefer integrals, but don’t give up on them.
Foods with antioxidant power should also be a component of the diet because they work against the ageing process, especially in post-menopause. An illustration is an apple, which should be in the diet every day.
To enjoy the benefits of so-called flavonoids, which protect your heart and blood pressure, devour dark chocolate, with at least 70% cocoa. You can insert food in the diet in moderation. The list of flavonoid-rich options still includes red wine and grapes. The risk of heart disease in middle-aged women increases, and these varieties of foods help with this.
Vitamin C protects cells and can be consumed by citrus fruits, for example. Using the lemon in the water or to season the salad is a tip.
The need for vitamin supplementation depends on the tests’ results, the routine and the woman’s diet. And the decision will be made in a multidisciplinary way, with the assistance of doctors and nutritionists. Do not take vitamins without a formula from the specialist just because you are over 60.
Calcium needs to be a point of awareness in mature women, especially over 70. Dairy products and dark green vegetables are even more significant in this phase since there is a bone mass loss. Prefer skimmed or semi-skimmed milk and less fatty cheeses, such as ricotta cheese.