Making small changes in daily movement can actually extend your life.
SAN ANTONIO — Most of us want to live a long and happy life. Having good genes can go a long way in reaching those goals. But how well you age largely depends on you and how you take control of your health.
Making sure our bodies are in the best shape possible needs to be top of mind, so we can keep doing the things we desire for decades to come.
“We want to age successfully and investing more time in our balance, stability and mobility, means that our portfolio is change for longevity and healthspan,” said David Frost, a fitness trainer and author of Well Past Forty.
Let’s start with balance, something that is harder to control as we age.
“As we get older, because we lose the practice, of our neuromuscular system and our spatial awareness, if we do not practice balance and stability, we’re going to do a face plant,” said Frost.
Avoiding falls is a must to keep away chronic injury.
“Very important to remember, spatial awareness number one, before you move. But then when you move, remember, where is my center of gravity? And how am I leaning to prevent falls?” said Frost.
To improve your balance try these at-home exercises: A single-leg stance. Using a chair for support, lift one leg and hold for 30 seconds, then do the other leg. Next, a tandem stance. Stand with one foot directly in front of the other and hold for 30 seconds. Finally, calf raises where you stand behind a chair and rise up on your toes, holding, before lowering back down.
“We’re talking about a lifelong physical portfolio and the best way to build your equity is to invest a little at a time, not wait for a black swan to actually do the work,” said Frost.
John’s Hopkins has these tips to help you age in a healthy way:
- Be active more often.
- Improve your diet with nutrient rich foods.
- Get quality sleep to aid your memory, emotions, and your appearance.
- Avoid smoking to lower your risk of heart disease.
- Challenge your brain to keep it active.
What you eat is a big factor too.
“Having something that is in accordance with their dietary needs with the protein that they need, and healthy carbs that those are going to not affect their blood sugar as much,” said Shelly Galini, a physician assistant with MinuteClinic.
To learn more about David Frost, click the link here.