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!
Please share your thoughts with me via Twitter, Facebook, Pinterest, Instagram or in the comments section below.
If you enjoyed this story, please subscribe to my email list. Once a day, when I post a new story, you will receive it in your inbox. SUBSCRIBE HERE.
Bravo, thank you Susan, you are always so “spot on”, and all about balance. Exercise and balanced nutrition has been my mantra and my hobby for over 45 years, every day of my life, of course there is a “free day” once in awhile! I have sought out and learned from the best professional trainers all along the way, and I have evolved over the years but have always kept a daily balanced trilogy of stretching, aerobics,and strength training in one form or another. Along the way I have helped others start on this path, and wherever I go I typically have ladies that find my program inspirational, so they often ask to join me. I am convinced that this has been the reason for my great health, all the while keeping up with a demanding career and homelife. This is my way of life and I can’t imagine it any other way. I love your advice Honey, thank you for your inspiration!
I forgot to mention I am 63, and I feel 43. I totally embrace myself as I age, I enjoy each year, with great nutrition and excercise .
You feel pride in yourself. That is how we should all be. Pass this on to your grands and your friends. Warmly, Honey
I love your routine. Thank you for your inspiration. Warmly, Honey
I’m 69 years old and bike or spin every day for 60 minutes. When it ‘s warm I swim in the ocean or pool. I exercise more now than I ever have before!
I envy your self-discipline. I used to walk four miles every day. Now I am so busy with Honey Good. I am trying to change and give time to ‘me.’Thank you for your encouraging message. Warmly, Honey
Honey, a timely and great article. I thoroughly agree! Consuming whole foods, with a “heavy emphasis on fruits and vegetables” is vital for our health. You will feel and look so much better. I follow this non-diet maxim, along with as many yoga classes as I can manage in a week. More energy is a benefit.
Everyone should follow your example. Thank you for sharing. Warmly, Honey
I’m still working on the making majority of vegies plan! But, I do walk about 10 miles per week. I made it a habit years ago during a stressful time and I’ve been hooked ever since.