As we age, it is more important than ever to maintain an active lifestyle. Exercise helps maintain your muscles and bone mass. A sedentary lifestyle, on the other hand, may lead to a loss of mobility and, in a worst-case scenario, end up seriously reducing the amount of independence you have in your golden years.
Exercise is challenging even when we are young, so no doubt, it does pose a challenge as we age, too. However, there is a way to make staying active, such as taking a 20-minute walk each evening, easier and more effective and that is… watching what you eat! A clean, proper diet makes exercise a lot easier, and a lot more fruitful.
Don’t Exercise on an Empty Stomach
Your diet and exercise are very much linked. The type of exercise and the time you are exercising determines what you should eat before exercising. Even if you choose to walk in the late evening hours, an energizing pre-workout snack is necessary. However, eat a meal too heavy and do so too close to exercising and you will find that exercising is more difficult. Skip a meal and you’ll run out of energy too soon.
Do Eat a Small Pre-Workout Snack
A side of fruit such as an apple, a banana or a couple of dates eaten 30 minutes before your walk — or whatever exercise you choose — provides sufficient carbohydrates to fuel you while being small enough so you are not weighed down.
Get Your Diet Ratio Right
Diet planning is quite the science. Nail that science and combine it with exercise and increased health and vitality will be your reward!
So what is the perfect mix? 55% of your daily calories should be derived from carbohydrates, 25% from protein and another 15% to 20% should come from unsaturated fats.
However, this does not mean you start carrying a calculator to plan each meal. Instead, try this simple approach: One-half of your plate should be comprised of carbohydrates with a heavy emphasis on fruits and vegetables, one quarter should be protein and the last quarter should be dedicated to healthy fats. This diet will ensure that you are sufficiently fueled to seize the day, stay active and stay visible!
Also, over time a healthy diet gives you sufficient building blocks to improve your muscle mass, making daily exercise, like walking, easier.
Take Out the Trash!
Everybody is prone to snacking, and it’s easy to reach for pre-packaged servings of processed foods. But, to stay healthy, active and independent well into our golden years, it’s essential to replace unhealthy snacks with fruits, nuts, and veggies.
Walk it Out
20 minutes of walking a day can be simply life changing. Don’t take my word for it; here’s an excellent story about the benefits of walking for just 20 minutes a day from simplemost.com. Here’s one of our favorite factoids from the story… even just a brief walk can reduce your risk of premature death by a staggering one-third.
What Steps Do You Take Towards Living a Beautifully Healthy Life?
How do you stay fit? What’s your exercise routine or best healthy eating tips? Do tell!
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