Aging is inevitable. It WILL happen whether you like it or not, and your body will slowly deteriorate over time. It has to happen.
But how fast and in what manner it deteriorates is up to us. What we do and don’t do all plays a massive role in healthy aging.
In my role as a health coach inspiring menopausal women to lose weight, new clients come to me at a crucial time in their lives. Suddenly their bodies have gone on revolt, what used to work doesn’t anymore, and weight seems to pile on overnight!
Here are some facts about your body and getting older. They apply to everyone, no-one is immune.
Your metabolism slows down as you age. It declines 2-4% per decade, so if your Resting Metabolic Rate (RMR = how many calories you burn at rest) was 1500kcal at 25 years old, by 65 it will be only 1200kcal. This equates to a 14kg increase in weight!
In addition, you lose 2.3kg of muscle per decade which is a loss of around 10kg by age 65. This will happen unless you keep doing all types of exercise. So really it is not age related but activity related.
If you keep exercising you only have a metabolic decline of 0.5% per decade which means that by age 65 your resting metabolism will be 1470kcal. A much better number.
This shows that you need to preserve your muscle mass in order to keep your metabolism fired up.
How do you do this?
Well it becomes very important to weight train even if you’ve never done it before. I encourage all my menopausal clients to either start strength training or, it they’re already doing it, to start lifting heavier. It’s the best way to build and maintain muscle as we age.
If you want to find out more about strength training and other strategies you need to include for weight loss and a healthy menopause, click here for a Discovery Session with me.
Strength training not only builds muscle that you need to keep your RMR higher (and ladies you will not bulk up like Arnold Schwarzenegger unless you are taking some form of illegal hormonal substance) but it also helps with balance, flexibility, and makes you look awesome!
Do strength training 2 – 3 times a week. And you don’t even have to join a gym because you can workout at home or in the park at first (Eventually you may need to put your Big Girl pants on and join a gym). But do get some instruction if you aren’t sure about technique. Injuries are not funny!
Given that we are living longer due to the amazing advancements in medicine, wouldn’t you rather not rely on that and rather be as healthy and as fit as possible by staying active and doing the things that make you stronger and sexier?
I know I do!
If you’d like to find out how coaching can help you achieve this, click the button below and hop on a Discovery Call with me. It’s FREE and you may just learn something about yourself!
Click below to listen to a podcast episode I was interviewed for, about building resilience and my journey to being a Health Coach