The simple fact is that adopting the right approach to body management today, will help to set you up for the future, reducing the risk of common age-related diseases and improving your quality of life as you age.
You may be surprised to discover that you can make a few simple lifestyle changes today which will help you to improve your body management for life.
There are only two things you need to know:
- Change is possible – Just take it one small step at a time.
- Support is available – The Fit Father Project offers access to support and advice given by people who have been where you are today.
If you adopt these changes today you’ll be creating habits that will last a lifetime; your body will thank you for them!
Step 1 – Prevent Injury
Prevention is better than cure; although not always possible.
In regard to improving your health today and your quality of life in the future, you can prevent many injuries from happening by developing simple body management techniques. These include:
Stretch and Warm-up
There are two types of stretching exercises; dynamic and static. Dynamic stretches mimic the movements you’re about to make and help to prepare your body for exercise. Some good examples are:
- Bringing your knee to your chest
- High Kicks
- Bodyweight Squats
In contrast, the static stretch is designed for after a workout. These promote circulation helping your muscles to heal and preventing aches after exercise.
Good examples of these are:
- Hamstring stretch
- Low back stretch
- Hip flexor
Work on Flexibility
As well as doing stretches before and after every workout it’s a good idea to include some flexibility exercises in your daily routine. You don’t have to be a yoga expert to do them!
Flexibility refers to the range of motion for a given joint. The overall health of the bones, muscles, ligaments, and tendons all play a role in flexibility.
Focusing on flexibility can take just 5 minutes in the morning but help to set you up for the day:
- Standing hamstring – put your hands behind your ankles while bending and keeping your legs straight.
- Lunge with spinal twist
- Tricep Stretch – kneel with one hand in the middle of your shoulder blades and the other hand on the elbow of the first!
One Step At A Time
It is important to note that you don’t need to be able to do all of these exercises perfectly on your first attempt. Your main aim should be paying attention to form and improving a little every day.
Practice will ensure you build sustainable habits and maximize the benefits over the long-term.
Step 2 – Monitor Your Mental Wellness
Stress is a killer. Research suggests that chronic stress is an element in all of the 6 leading causes of death.
There is certainly no doubt that stress lowers your quality of life while damaging your body’s ability to balance hormones and work effectively.
This is why you need to make stress management part of your body management plan. It will give you a sense of well being and make you better able to deal with issues in your life.
Try these techniques:
- Avoid stressful situations when possible.
- Focus on getting between 6-8 hours of sleep every night.
- Try meditating for just 10 minutes a day. You don’t need anything fancy just a quiet space and the opportunity to focus on yourself.
- Start a stress diary to see when you get stressed and what pattern occurs. It can help you to prevent it or avoid the situation.
- Manage Your Time differently to help ensure you are never running late.
- Get more active, exercise relieves stress.
- Go to bed early, wake up early.
Step 3 – Maintain a Balanced Diet & Exercise Routine
One of the biggest ways in which you can improve body management for today and the future is to look at what you eat and drink.
It is said that “you are what you eat”. In many ways this is true. If you consume lots of processed food your body is not getting the nutrients it needs. This can lead to a variety of health issues.
Eating right doesn’t have to be difficult. You can adopt the perfect plate approach to make meal times fun and easy; no calorie counting necessary!
It is worth noting that supplements can be a good way of topping up your nutrients but should not be taken instead of a healthy diet.
Here are some good supplements to add to your diet as you age:
- Multivitamin – to boost your vitamin intake.
- Omega-3 oils to help joints and reduce inflammation.
- Calcium – to improve bone density.
- Probiotics – to boost the bacteria in your gut and improve digestion.
- Magnesium & Zinc – to improve your testosterone levels.
It is also important to take a look at your current exercise level. A good body management plan will see you doing 30 minutes of exercise at least 5 times a week.
But, you should focus on exercise that is enjoyable and age appropriate. This means if you have always been a runner but you start having problems with your knees then switch to cycling or swimming. You’ll still be exercising but the impact on your joints will be significantly less.
Being active as you age is important to keep your bones strong and reduce your risk of falling. Providing you are always pushing the limit of what your body can do it won’t matter if you’re walking for 30 minutes a day, cycling, sprinting, HIIT or lifting weights.
What’s important is that you are doing something; that’s the body management plan you need to adopt.
Summing Up Successful Body Management
Over 72% of men aged 65 and older are obese. Remaining active as you age is important to ensure your body is working as efficiently as possible. Staying active and eating healthy will go a long way in maintaining your body for the long term.
The journey is not something you have to do alone. Join the Fit Fathers and become part of FF4L today; we’re here to support and advice you in your body management and fitness related goals for life. Save money AND gain access to our entire program library. Click the links in the box below to get started.