If you want to maintain a good quality of life as you get older, your physical fitness plays an important role. Here are three keys on how to maintain your fitness longevity and prevent injury.
FIX YOUR POSTURE
Look at yourself in the mirror. Are your shoulders rounded and your neck forward? As humans, we fall into patterns of poor posture from repetitive movements (or lack of movement like sitting at a desk 8+ hours a day). This leads to overstretched and weakened muscles. Our bodies end up in a state of extension, which means muscles never get the opportunity to relax, and we end up using the wrong muscles to hold our posture. Notice how you breathe. Do you have a habit of breathing in/out of your mouth? It’s much more beneficial to breathe in/out of the nose. In fact, our bodies are designed to do so. Nasal breathing does the following: filters and warms air we breathe in, reduces hyperventilating, and allows the diaphragm to rise and fall properly. This all leads to better posture, specifically but not limited to, in the shoulders and neck.
Not sure how to correct your posture or breathing? Ask your PRO Personal Trainer to work with you on proper breathing techniques for body repositioning.
ADD MOVEMENT TO INCREASE YOUR METABOLISM
Metabolism, in its simplest form, is described as how many calories you burn. Daily living activities increase this calorie burn number, therefore, increasing metabolism. As you age, you no longer challenge your body physically as you did when you were younger. You might find easier and faster ways to get from point A to point B. You no longer jump, run, and play as you did in your youth. This means that you aren’t burning the same amount of calories anymore, but you’re probably still eating the same amount of calories or more (especially if your office has easily accessible snacks and meetings are catered). Boost your metabolism by moving more. This burns more calories and will aid in weight loss, weight maintenance, and prevent stiff, aching, and sore muscles.
Simple ways to increase your metabolism include taking 10,000 steps per day, and to avoid sitting for longer than 60 minutes at a time. Stand and stretch regularly.
PRACTICE BALANCE EXERCISES
If you don’t use it, you lose it! This rings especially true for balance. I see clients as young as 35 years old with poor balance. It may seem that your health declines are you get older, but it doesn’t have to. Again, challenging your body is key. The body learns from what you do. You’re probably familiar with the phrase, “Practice makes perfect.” If you don’t ask your body to balance regularly or challenge your body with balance and strength training exercises, your body will adapt accordingly. It will decline to save energy and will become very good at whatever it is that you’re doing – which might be sitting at a desk working 8+ hours a day. Balance can improve at any age if you train it, practice it, and use it.
Your genetics plays a role in fitness longevity and injury prevention. PRO Club offers Sport Genetic Testing. This tests for specific genes that may affect your fitness: muscles, joints, and overall health as they pertain to being active. Genetic testing is not diagnostic. Rather, we use the results from your genetic test to understand your unique body better and prevent what could go wrong based on your specific sport genes. For more information, email email@example.com or call (425) 376-3333.
Written by: Siera Maier, Certified Personal Trainer at PRO Club
Siera is an athlete, coach, and PRO Personal Trainer who creates unique and effective exercise programs for each individual client. She believes that children to seniors can benefit greatly from age and goal appropriate exercise programs, and draws from her knowledge of sports and industry experience. She actively participates in basketball, volleyball, bodybuilding, hiking, yoga, and TRX.