Good health at any age | Planet Zone Parties

Most of us know that being overweight increases health risks for people of all ages. But someone trying to lose weight at age 50 has different needs to a 30 year old trying to do the same. Fortunately, there are age-specific steps everyone can take to help them stay healthy and reach their weight-loss goals.

?The good news is that you can turn your life and health around, and this can occur at any age,? says Bill McArdle, exercise physiologist for Weight Watchers International. Luckily, a modest weight loss through good dietary and exercise habits can positively impact your risk for certain conditions, according to Jessica Smerling, RD, corporate program development specialist for Weight Watchers. ?In addition, losing weight can help improve symptoms for those who may already have these conditions.?

So whether you?re barely 30 or well past 40, you can build a long, healthy life starting today.

At any age
Risk of chronic diseases can be decreased with similar steps. In addition to maintaining a healthy weight, no matter how old you are, you should:

1. Eat a variety of foods, with an emphasis on fruits and vegetables.

2. Choose whole grains over processed grains and foods with added sugars.

3. Choose fish, lean meats and poultry. Limit processed meats, especially from high-fat sources.

4. Aim to get in 30 or more minutes of moderate exercise most days if you?re trying to maintain a healthy weight; more if you?re trying to lose.

In your thirties
As many people ?settle down? in their thirties, they may start to notice one of the less desirable signs of adulthood: an expanding waistline. How can this be when your life seems busier than ever? According to McArdle, the widening responsibilities of job and family often mean you have less free time to focus on regular exercise and eating healthy foods.

Carrying extra weight at this age can affect not only personal health, but it can also affect the ability of both women and men to conceive a child. And, women who are overweight during pregnancy have an increased risk of miscarriage, hypertension, gestational diabetes, Caesarean section and more difficulties with delivery. In these cases, the baby also has an increased risk of having higher birth weight and neural tube defects and being admitted to the intensive care unit.

Women
If you find your weight creeping up, look for small ways to move more (take the stairs or park a distance away from the shops) or get back in touch with a sport you enjoyed as a teen. If you are trying to conceive, be sure your diet includes enough folate as a deficiency increases your risk of having a premature baby or a baby with low birth weight or neural tube defects. You can get it from a multivitamin, fortified cereals, enriched rice and vegetables such as spinach, broccoli and asparagus. And all women in this age group should also be sure to get enough calcium (1,000 mg per day), from supplements or low-fat dairy. Bone density peaks in the thirties, so now is the time to build strong bones.

Men
Career, marriage and kids mean a substantial change in lifestyle in your thirties. Now is the time to make a commitment to exercise before bad habits set in. If you find it hard to fit in fitness, McArdle suggests replacing coffee breaks or your evening wine with exercise breaks. ?Be systematic,? he says. ?Set aside certain times during the day to exercise.? You can even use a skipping rope during TV commercials. ?Or, if you?re a hamburger fan, try eliminating the side of hot chips and perhaps say no to cheese,? says Smerling.

In your forties
Just when you think you?ve got yourself all figured out, something perplexing happens in your forties: Your metabolism starts to slow down. After age 45, the average person loses about 10% of their muscle mass each decade. As you lose muscle, you burn fewer kilojoules, but if you?re still eating the same amount of food, you?ll see gains on the scale. Understanding this concept may help you keep the kilos ? and the disease risks that come with them ? at bay.

Women
One solution to the metabolism problem is to eat fewer kilojoules, says Smerling. ?Also, several studies show that resistance (i.e. weight) training can help boost metabolism, while newer research suggests that endurance (i.e. aerobic) exercise may help prevent a decrease in metabolism with age,? she says. To maintain and build muscle with resistance training, McArdle recommends doing a set of 8 to 10 exercises that work the chest, upper and lower back, arms, shoulders, abdomen and upper and lower legs twice a week. Starting in your forties, you should also be getting annual mammograms and clinical breast exams, and doing a self breast exam every month.

Men
Start eating smaller portions; It?s the key to avoiding an increase in body fat. To accommodate a decline in muscle mass, increase metabolism by taking part in resistance training and exercise. At this age, heart disease and diabetes start to become more of a real threat, especially if your lifestyle has not been healthy up to this point. Follow the smart eating and exercise steps above to control cardiac risk factors and defend against diabetes. Things to avoid:

• Saturated and trans fats:?These include whole-fat dairy products, fatty meats and cookies and snack foods made with partially hydrogenated oils. Decrease your intake of them to minimise your heart disease risk.
• Salt:?Limit it to lower your blood pressure.
• Refined starches and added sugars:?Eat them less often as they offer little nutritional benefit.

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In your fifties
Paying attention to health and fitness can really pay off in your fifties, as your risk for heart disease, diabetes and many cancers goes up simply because you?re getting older. (More than 90% of people with colon cancer, for instance, are diagnosed after age 50, according to the National Cancer Institute.)

If you haven?t already, now is the time to talk to your doctor about an appropriate screening schedule for things like colon, prostate and breast cancers and osteoporosis. You also need to stay on top of your cholesterol and blood pressure levels. A number of mounting health risks can be improved through good diet and exercise. If you?re overweight, don?t get discouraged. First, aim to stop gaining, then work on losing. Even 10% of your body weight can make a difference.

Women
The fifties bring another weight-related challenge for women: menopause. The average woman gains about 2-3kg during this time and tends to add those kilos around the waist, which is linked to increased cardiovascular health risks. In addition, ?the risk of osteoporosis accelerates dramatically at the onset of menopause, so exercise (particularly weight-bearing exercise like jogging) and adequate calcium and vitamin D intake is crucial,? say McArdle.

Need another reason to exercise? ?A study of nearly 122,000 women found that exercising at least one hour daily reduced breast cancer risk by 20%, with a greater risk reduction for post-menopausal women,? he says.

Men
One in six men will be diagnosed with prostate cancer, regardless of weight. But once diagnosed, overweight and obese men?s risk of dying from the disease is 25-50% higher than normal-weight men. ?Losing excess weight,? says Smerling, ?has been shown to help prevent recurrence of prostate cancer and allows for more accurate screenings.?

If pesky back problems or painful joints are keeping you out of the gym, McArdle suggests trying non-weight-bearing exercises such as stationary cycling, water aerobics, swimming and light resistance exercises. ?These exercises work major muscle groups in a weight-supported form of exercise. They are also excellent for burning kilojoules and provide many of the same health-related exercise benefits as their weight-bearing counterparts.?

Source

Source: http://planetzoneparties.com/2012/08/good-health-at-any-age/

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