The name of the game as we get older is to continue being able to do all the things we love to do without pain or injury.
I call this playing the long game.
Sure, Father Time is undefeated. But he's open to negotiation.
BEYOND THE OBVIOUS STUFF
It isn't just orthopedic stuff (back, shoulders, knees) that can get in the way. There are some key biomarkers that tend to either flare up or diminish as we age, and not being aware of them could compromise your longevity.
5 BIOMARKERS TO KNOW
Oxidative Stress. This is when the body becomes overwhelmed with free radicals, or unstable molecules that can result in cellular damage and accelerate the aging process. What to do: eat plenty of fruits and vegetables (antioxidants), and incorporate proper rest and recovery days so you're not overdoing it with your training.
Blood Glucose. Proper blood sugar regulation is imperative for overall health and longevity. A poor diet, stress and lack of sleep can impair the body's ability to regulate glucose levels. What to do: eat balanced meals and snacks throughout the day. Especially blueberries, which are loaded with flavonoids that have been linked to better brain health with aging. Pair them with a protein source like meat or cheese to help keep blood sugar in check.
Vitamin D. This fat-soluble vitamin promotes healthy aging by promoting calcium absorption (bone health) and helps regulate the nervous and immune systems. Deficiency can leave you more susceptible to stress fractures and cause poor sleep. What to do: eat foods rich in vitamin D, like salmon, egg yolks, fortified dairy products, swordfish and cheese. I personally recommend supplementing with Vitamin D, especially in winter months when we're getting less sun exposure.
Cortisol. Your body's stress hormone. It can become elevated from poor stress management, inadequate sleep, overtraining and lack of recovery. What to do: sleep at least 7 hours per night, engage in healthy stress-relieving practices like yoga or meditation, and incorporate adequate rest and active recovery days into your training routine.
Magnesium. This mineral assists with healthy blood pressure and blood sugar levels, boosts the immune system, and helps with muscle contractions (think weight training). Adequate magnesium levels contribute to improved sleep quality, mood, and recovery from strenuous activities. Levels decrease as we age. What to do: eat plenty of magnesium-rich foods like salmon, pumpkin seeds, and beans.
It isn't just achy joints that can set us back in our pursuit of health and fitness as we age. Stress, diet and sleep play a critical role in overall longevity.
Playing the long game means thinking past today's workout. The things you do (or don't do) in your 30s, 40s, and 50s decide what your 60s, 70s, and 80s look like. Start early, stay consistent, and you give yourself the best possible shot.