As we get older, the way our bodies are made changes. This is often because we are less active, which makes our basal metabolic rate go down (BMR).
We might find that we can’t eat as much as we used to without gaining weight if we have less muscle. Changes in hormones, taste, energy level, and how well we absorb nutrients can also affect our health and fitness.
But just because you’re over 50 and fit doesn’t mean you can’t still enjoy food. Use these great tips to learn how to find the right balance.
Many people think that as we age, our metabolism slows down, but this is not true.
What actually happens is that we become less active, which makes us lose muscle mass. Since the body needs less energy when it has less muscle, it stores food as fat instead of burning it off. Then, as the parts of our bodies change, our basal metabolic rate (BMR) slows down.
The easiest way to stop your BMR from going down is to keep moving. Walking is a good, low-impact way to burn calories and keep your muscles in good shape. Walking is also good for your heart and can make you feel better.
You can also try gardening, swimming, yoga, and Pilates, which are all low-impact exercises.
Don’t Cut Taste, Just Calories
You can save a lot of calories and still enjoy your favourite meals by making small changes.
People who want to stay in shape often find that cutting back on carbs helps. Instead of pasta, you might want to try spaghetti squash. This low-carb bread recipe is delicious and easy to make, even if you don’t bake much.
You can also make small changes to the things you eat every day, like choosing low-fat dairy instead of full-fat dairy. Many of them taste the same, but have a lot less fat and calories.
Try to make more meals without meat, which is another great tip. Try making a bean Bolognese or a vegetable and lentil stew. If you skip meat a couple of nights a week, you’ll cut calories and saturated fat by a lot.
Taking care of your health is another important part of staying fit.
As we age, our bodies are less able to absorb some nutrients, so it’s important to get as many nutrients as possible from the calories we eat to stay healthy.
Without certain vitamins, it can be hard for your body to turn food into energy the right way, which can make you feel tired and slow. You may also put yourself at risk of getting infections or getting sick with something worse.
Folic acid, vitamin B12, calcium, vitamin D, fibre, and omega-3 fats are some of the nutrients you might not be getting enough of.
It’s always best to get nutrients from the food you eat, but you might need to take supplements. Talk to your doctor about your diet and whether or not supplements might help you stay in shape after 50.
As we get older, we also have less of a sense of thirst, so it might not be as easy to tell when we’re getting too dry.
Water can help you feel less hungry, give you more energy, and make it easier to digest food.
And not drinking enough water can cause urinary tract infections and make it hard to remember things, so it’s good for both our physical and mental health to drink enough water.
Keep small bottles of water in your fridge and drink from them often, even if you don’t feel thirsty. For good health, you should aim for about eight cups per day.
Balance is the key to being fit at any age. Getting enough sleep is just as important as what you eat and how much you move.
In addition to giving your mind and body a break, sleep helps keep the hormones that control hunger in check. If you don’t get enough sleep, these signals can get messed up, making your brain think you’re hungry when you’re not.
As we age, it can be harder to get a good night’s sleep. This could be because of hormones, physical pain, or changes in the amount of oxygen we take in.
If you have trouble falling asleep at night, these simple tips should help you sleep better.
How to Keep in Shape After 50
If you want to stay fit after 50, you don’t have to stop eating the foods you like or make big changes.
You can stay healthy and fit for a long time if you make small, long-term changes to your lifestyle and diet.