My journey started long ago when I decided that I did not want anyone to take care of me when I got to be an older adult. I never want to be a burden on my children or be in a nursing home not enjoying life on my terms. I lost a grandfather within 3 months to a fall which resulted in a broken hip and then shortly after, death. This is the case for a lot of older adults who are victims of cardiovascular disease, diabetes, and Alzheimer's just to name some of the main reasons why people are dying today. In today's fast-paced world, we all want to live longer, healthier lives, but often overlook one of the most powerful tools we have. Instead, people are focusing their attention in these 4 directions which as a result are not getting the health that they ultimately desire.
1. Relying Solely on Diet
Many people focus only on what they eat when they think about their long-term health. While nutrition is important, it’s not the only factor. Diet alone won’t prevent muscle loss, maintain cardiovascular health, or protect against cognitive decline.
2. Being Inconsistent with Exercise
Exercising sporadically or taking long breaks between workouts can minimize the benefits of physical activity. Consistency is key when it comes to both physical and mental health. Long gaps between activities can result in muscle atrophy, weight gain, and an increased risk of chronic diseases.
3. Ignoring Strength Training
Many people believe that cardio alone is enough to maintain their health. While aerobic exercise is essential for heart health, strength training is equally important for building and preserving muscle mass, which naturally declines as we age. Strength training helps improve metabolism, supports joint health, and prevents frailty in older age.
4. Neglecting the Mind-Body Connection
Exercise is often seen purely as a physical activity, but it also has profound effects on mental health. Many people overlook the mental health benefits of physical activity, which include reducing stress, anxiety, and depression. When you don’t prioritize mental health, your overall well-being suffers, and the likelihood of cognitive decline increases with age.
SolutionÂ
To attempt to live life to the fullest one key thing that I am learning and continue to study is the effects of (if you have not guessed by now...lol) exercise on our overall health. Research shows it trumps all other preventative health strategies. Here is why…...
Exercise is Crucial for Longevity and Brain Health
Exercise is not just about losing weight or building muscle—it’s about keeping your entire body, including your brain, functioning optimally as you age. Research has shown that consistent exercise can:
Prevent Cognitive Decline: Physical activity increases blood flow to the brain, which supports cognitive functions like memory and concentration. Studies indicate that people who exercise regularly have a lower risk of developing Alzheimer's disease and other forms of dementia.
Reduce Risk of Chronic Diseases: Regular exercise reduces the risk of conditions like heart disease, diabetes, and hypertension. It strengthens your immune system and helps manage body weight, all of which are key factors for longevity.
Maintain Physical Mobility: Staying active preserves muscle mass, bone density, and joint flexibility. This is critical for preventing falls, maintaining independence, and living a longer, healthier life.
Here's what you can do......
Incorporate strength training exercises like lifting weights or bodyweight movements (e.g., squats, push-ups) into your routine 2-3 times per week to help increase muscle and bone mass along with protecting joints. Add balance exercises to help improve stability, coordination, and posture, helping prevent falls and injuries as we age. They also strengthen core muscles and support joint health, enhancing overall mobility. You also want to think about doing at least 150 minutes of moderate-intensity exercise per week to maximize your health benefits.
Don't like to work out? Try "Joyful Movement" This is something that you consider fun as you are being active, like biking, swimming, or rebounding just to name a few!
Conclusion
Exercise is one of the most powerful tools we have to protect our longevity, both physically and mentally. Avoiding common mistakes—like relying solely on diet, being inconsistent, skipping strength training, and ignoring the mind-body connection. By making exercise a consistent part of your life, you’ll not only stay physically strong but also keep your brain sharp and your mood positive, ensuring a healthier future.
Now is the perfect time to start prioritizing your health. Make small, sustainable changes today, and watch how they transform your life in the years to come.
By: Grace Buffa NBC-HWC
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