Fitness for Life

   Being sedentary may be twice as deadly as being obese says Dr. David Katz, director of the Yale Prevention Research Center. He pointed to a study published earlier this year of over 300,000 people and their daily activity, noting that being lean without being fit was a predictor of premature death.

   So, walk, swim, run, cycle or do any other activity you enjoy. Regular moderate physical activity can help you maintain a healthy weight, lower blood pressure and lessen the extent of arterial stiffening. Exercising regularly helps to maintain muscle tone and improve the flow of blood to various organs in your body including your skin. These benefits are reflected on your face giving you that youthful glow. Exercising prompts the release of a feel-good hormone (serotonin) which can also improve your mood.

   Quality sleep plays an important role in healing and repairing your heart and blood vessels. Weight gain, Type 2 diabetes, reduced immune function, memory loss and mood disorders can also be results of inadequate sleep. Studies have found that a single night of inadequate sleep in people who have existing hypertension can cause elevated blood pressure throughout the following day correlating poor sleep over time with cardiovascular disease and stroke. The recommended amount of sleep is 7 to 8 hours a night. 

   Body weakness, fatigue, reduced ability to perform activities of daily living, poor balance, falls and injuries are all associated with decreased muscle mass and strength of an older body. As we age, the discs between our vertebrates lose fluid and they flatten, our vertebrates then begin to come together actually shrinking our spine a bit. Weight-bearing exercises, such as walking, jogging, tennis, climbing stairs and strength training can help you build strong bones, maintain muscle mass and hopefully help you maintain your height.

   Calcium builds bones and keeps them healthy. It helps our blood clot and aids in helping our nerves to send messages to our muscles when they contract.  Adults ages 19 to 50 and men ages 51 to 70 should take in 1,000 milligrams a day. RDA for women is  1,200 mg a day if you are  age 51 and older and for men age 71 and older. Vitamin D is also important as it plays a role in protecting your bones by helping your body to absorb the calcium. 

   Foods like spinach, kale, okra, collard greens, soybeans and white beans have lots of calcium in them. And you'll get vitamin D, in fatty fish like tuna, mackerel, and salmon, as well, as from beef liver, cheese and egg yolks.

   Too much sun exposure is another way we can easily accelerate the aging process. Sun damage is the number one cause of wrinkles. Age spots and other forms of discoloration are exacerbated by the sun’s harmful rays and the sun's ultraviolet light also damages the fibers in the skin. When these fibers break down, the skin begins to sag, stretch, and lose its ability to go back into place after stretching. A face that has spent years working on its tan appears heavily wrinkled. 

   Yes, sunshine is healthy... to a point. It only takes 20 minutes in the sun before it's benefits are reversed.

   Cold winds and low temperatures can also potentially cause premature aging. Spending a life time in a cold environment can create thin skin contributing to more wrinkles. Use a good moisturizer during the winter months and apply moisturizers right after a shower. It will help to lock in hydration. Use of a humidifier in your home or office can also help with keeping your skin hydrated.