A 31-day healthy aging plan to improve strength, mobility and heart health

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A 31-day healthy aging plan to improve strength, mobility and heart health

If someone asked you why you exercise or make healthy food choices, what would your answer be? Maybe you want to boost your mood and energy, see muscle definition or feel better in your clothes.

But at the end of day, all of us can agree on one goal: living a long, healthy life where we avoid injury, stay strong and remain independent for as long as possible.

But if aging well is a priority, how exactly do we move and eat in a way that supports this goal?

Start TODAY dietitian Natalie Rizzo and TODAY Fitness Contributor Stephanie Mansour have the answers.

In honor of Healthy Aging Month, they are sharing the simple diet and fitness habits you can add to your daily routine that will help you prioritize cardiovascular health, maintain muscle mass and bone density and stay mobile as you age.

30-Day Healthy Aging Workout Plan

The most important thing to know is that it’s never too late to improve your health.

“Physical concerns like joint issues, a decrease in mobility, less balance and flexibility, deceased strength, and a reduction in cardiovascular endurance can all be addressed through your fitness routine!” says Mansour. “We’ve had Start TODAY members who have been winded after a slow 5-minute walk. After being consistent with their daily walks over a few months, they are walking a mile at a faster pace without getting winded! Similarly, adding a simple stretch routine to the end of your walks or workout can help tremendously. One of our Start TODAY Members committed to a daily, 5-mibute flexibility routine and was able to reach her toes in just a few weeks!”

This 31-day plan includes 3 important modalities that support longevity:

• Strength training: Combats muscle loss, improves bone density, boosts metabolism
• Cardio: Improves and maintains cardiovascular health, bone health, mental health, and balance
• Mobility and balance: Lowers risk of injury and chronic pain, helps increase independence as you age

Why Is Strength Training Important As We Age?

The bad news: we start losing muscle mass after the age of 30.

The good news: It’s never too late to build muscle.

“Start by adding strength training into your workout routine a few times a week,” says Mansour. “Adding muscle mass, building strength, and increasing bone density all help improve your quality of life as you get older.Think of aging as one of your motivators to do strength training!”

Why Is Cardio Exercise Important As We Age?

“The heart is a muscle and we keep it healthy by doing cardiovascular exercise,” says Mansour. “Things like walking, riding your bike, or doing cardio machines at the gym all help improve your heart health and endurance as you age.”

And you don’t have to do high-intensity or high-impact movement to reap the benefits. “Focusing on low-impact cardio is actually better for your joints and bones, especially as you age, unless you previously have been a runner or doing high-impact cardio with no issues,” says Mansour.

Why Is Mobility and Balance Important As We Age?

As we age, mobility and balance are good indicators of our physical health.

“Balance requires your body, brain, and nerves to all work together. This is one of the reasons why balance has been increasingly linked with longevity,” says Mansour. Not to mention, that better balance helps reduce trips and falls, which can lower your risk of injury.

“Start adding balance exercises into your workout routine by simply balancing on one foot for 10 seconds. If that’s easy, close your eyes and try it again. Other exercises to focus on balance include tree pose in yoga, and weighted one-legged exercises for strength training.”

Using mobility exercises to improve our range of motion is important for avoiding aches and pains, moving safely and efficiently through daily activities, and maintaining independence as age. “Doing simple things like arm circles, hugging one knee into your chest, and sitting up with your legs extended and folding forward to stretch the backs of your legs can go a long way towards improving your overall flexibility and mobility,” says Mansour.

For expert-led balance and mobility routines, download the Start TODAY app!

Why is Rest and Recovery Important As We Age?

Don’t forget about recovery! “Think about recovery as a ‘thank you’ for all of the hard work during your workout plan,” says Mansour. “It’s so important, especially as we age, because our bodies do so much for us in our daily lives. Stretching, foam rolling, deep breathing, and even massages help sustain our bodies in addition to our workouts.”

Tips for Starting a Fitness Routine That Supports Longevity

• Ease into it: “Starting a routine too fast and too hard is one way I see people sidelining themselves due to injury or strain because their bodies just aren’t as agile, flexible, or adaptable as they were when they were younger,” says Mansour. “Think about it: over time, all of your repetitive positions like sitting at a desk, lying on your bed, relaxing on a couch, sitting at a dinner table or in the car, etc. take a toll on your body. When you add in day in and day out usage and age, plus repetitive sedentary positions, it’s hard to go from 0 to 100 with a workout plan.”
• Don’t forget core strength: “Core strength helps to keep the middle of the body strong and tight to reduce the likelihood of lower-back injuries,” says Mansour. “Core strength also helps increase overall strength and balance!”
• Incorporate power: “Power is how quickly you can apply strength. Training power focuses on exercises like standing up quickly from sitting on a bench,” says Mansour. “Focus on things like quickly walking while carrying a heavy weight or quick jumps. But remember to honor your body’s current state and if lifting heavy objects or doing high-impact exercises are not appropriate for your body, focus on other things like balance and mobility.”
• Remember that 5 minutes is better than nothing: “I have spent almost two decades working with people primarily age 40 and up. The old school mentality of long workouts, dripping in sweat, and pushing yourself to your limits is what we grew up thinking was right,” says Mansour. “However, that hasn’t motivated all of us to commit to exercise. Dialing it back and thinking about how you can make fitness a part of your everyday life and something that you look forward to is how I’ve helped thousands of people become consistent with their fitness routine.” That’s why she always encourages people to start with just 5 minutes a day. “I do recommend walking because all you have to do is lace up your shoes and get moving,” she says. “After that, add in stretching. And after that, focus on strength training.”

• Breakfast: Greek yogurt with berries and nuts, or eggs with whole-grain toast and cottage cheese
• Lunch: Salmon salad, turkey sandwich, or a wrap with mashed chickpeas
• Dinner: Fish, chicken, tofu, or lentils with vegetables and whole grains
• Snacks: Cottage cheese, edamame, roasted chickpeas, or nuts
• Diet Tips That Promote Longevity

As with any health goal, we can’t ignore the food on our plate. Dietitian Natalie Rizzo shares simple eating strategies that promote longevity.

Make Protein the Star of Every Meal

“As we get older, we naturally lose muscle mass, but eating enough protein throughout the day can help preserve strength, mobility, and independence,” says Rizzo. “Instead of saving all your protein for dinner, aim for 25–30 grams at each meal.”

She shares some easy examples:

Eat the Rainbow

“The natural pigments that make fruits and vegetables colorful are packed with antioxidants that help protect our cells from damage and support heart health, brain health, and healthy aging,” says Rizzo. She suggests setting the simple goal of including at least two different colors of fruits or vegetables at every meal.

“Some easy ways to do that are to add mixed berries to oatmeal or yogurt, toss spinach and chopped tomato into eggs, snack on carrots, peppers, or snap peas with hummus or stir frozen vegetables into soups, pasta, or grain bowls,” she says. “This simple Sweet Potato and Black Bean Quesadilla is one of my favorite colorful meals from the Start TODAY app.”

Feed Your Gut

“Your gut microbiome plays a surprisingly important role in healthy aging, influencing digestion, immunity, and even brain health,” Rizzo says. “One of the best ways to support it is by eating enough fiber. Aim for 25–35 grams of fiber per day by including high fiber foods, like oats, vegetables, especially sweet potato and broccoli, fruits, like raspberries or pears, beans or lentils, and almonds or chia seeds.”

This article was originally published on TODAY.com