It is not uncommon to have less energy as you age. You may feel very tired after completing an aggressive workout at the gym, or your brisk walk may be an all-out struggle one day. You might also feel like recovery takes a little longer after your workout, depending on A Healthier Michigan. Just because you’re feeling older doesn’t mean you can’t improve your routine to help you feel your best. We offer six daily habits to increase your stamina after 60, according to an expert.
We’ve all heard the expression, “You don’t get old, you get better.” Well, the fact is, we all age and your body changes by losing muscle. It can compromise your strength, balance, and endurance to varying degrees, according to Harvard Health Publishing. The good news is that you can make lifestyle improvements to help get you back on track. We spoke with Mike Bohl, MD, MPH, ALMthe Director of Medical Content and Education at Ro, who sits on our Medical Expert Council, and has the steps to increase stamina after age 60.
doctor Bohl tells Eat this, not that!, “As part of the aging process and secondary to certain chronic diseases (such as high blood pressure and high cholesterol), the body undergoes changes as it ages that can reduce endurance. The body loses muscle mass and in replaces some of it with fat, and blood vessels become less flexible (and potentially narrower), making blood flow and oxygen delivery less efficient.Therefore, to give you the best chance of living in good health well into old age, it’s important to continue to challenge your body and not give up on the things you love to do.” So let’s start with some important improvements. And then don’t miss 5 daily exercises to improve muscular endurance as you age.
1. Evaluate your diet and eat healthier.
In order to boost your stamina, it is imperative that you maintain a nutritious diet. More often than not, when it comes to having a healthy diet, the ultimate goal is to shed a few pounds. To do this, Dr. Bohl suggests eating with a calorie deficit, reducing your intake of processed foods and carbohydrates, and eating mostly plant-based foods.
Dr. Bohl explains, “While these tips are always important to follow, if your main goal is to increase your endurance, it’s important to focus on eating a balanced diet that contains a wide variety of vitamins and nutrients. You won’t want to maybe don’t hold back on carbs too much either – carbs are fuel for your brain and are also easy to use energy sources for your muscles at the start of a workout, so have a high carb snack before a difficult physical or mental task can help you get through it.”
2. Do cardio every day.
Another lifestyle habit to improve your endurance is to add cardio to your routine. “Cardio is great for your heart and lungs and improves blood circulation and oxygen delivery to the body, which can make it easier to do any physical activity for longer periods of time,” Dr. Bohl says.
3. Do some weightlifting.
Break out of your usual habits and include a variety of exercises that you can constantly challenge yourself with. “If you just do the same exercise at the same intensity for the same duration each day, you may be maintaining your functionality, but not improving it. Instead, choose exercises that you can gradually make more difficult This could be weight lifting (gradually increase weight or increase sets/repetitions), jogging (gradually increase speed or distance), or playing a game like tennis (start with a few games, then add to the number of times you play),” Dr. Bohl tells us.
4. Feed your mind consistently.
Endurance is not just your physical abilities. This also includes your mental abilities. Dr. Bohl says, “Improving mental stamina can come from doing brain exercises that require focus and discipline. This includes practicing mindfulness exercises or practicing meditation. “
5. Give your body enough time to recharge.
Your body needs to rest properly to have good endurance. “Make sure you get enough sleep each night (seven to eight hours for people over 65, although everyone is different) and give yourself a break between activities or on particularly strenuous activity days,” advises Dr Bohl. .
6. Enjoy caffeinated beverages and supplements for an energy boost.
Last but not least, in our daily habits for increasing stamina after 60, coffee or any caffeinated drink is an easy energy booster that you can consider adding to your routine. “Caffeine is not only helpful for alertness, it has also been shown to improve endurance. There are other supplements, such as ashwagandha, that may also be linked to improved endurance,” says Dr. Bohl.
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and bringing readers compelling stories about fitness, wellness and self-care. Learn more about Alexa
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