How to Get Fit as you Age

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Getting fit and staying fit is something I have struggled with my whole life. As a teenager, I always carried a little weight in my stomach, though I was small and weighed 125 lbs. when I graduated high school. As I’ve gotten older, the battle of the bulge is more than a battle, it’s a war. With my thyroid being low, I now weigh more than I ever have and it’s harder than ever to get the weight off. In light of my husband’s recent mild heart attack, however, we are slowly but surely changing our eating habits and exercising regularly.

Ways to Eating Healthier

Here are some of the things we are doing, that you can do too, which are simple and healthy.

• Eating more fruits and veggies. Whenever I need a snack, I try to reach for a fresh piece of fruit or some raw carrots and celery sticks as opposed to chips or cookies.

• Eating smaller portions: The American culture has taught us to eat huge, unhealthy portions of food, but our bodies can’t handle it all, and so we are obese. Instead of filling a dinner size plate with mounds of food, use a dessert or salad size plate. Also, use your hand as a guide when putting food on your plate. An open hand is a good size for veggies. The size of your palm is good for proteins like steak, hamburger or chicken breasts and your closed fist is the right size portion for side dishes like rice or pasta. If you’re have a casserole or pasta dish as your main course, the open hand is a good measure.

• Eat more frequently: As you cut down on your portions, obviously you will become hungrier sooner, and that’s exactly what you want to happen. But, don’t go filling up on chips or cookies. Eat a small, healthy snack like a handful of nuts, or 1/2 a whole grain bagel. When you eat smaller portions every 2 to 3 hours your bodies metabolism is stabilized and making energy from the food you eat helping you lose weight and keep it off.

• Drink more water: Our bodies are made up of 70% water and need water to function properly. Drinking more water also helps your body dispose of any retained water helping you shed pounds, so drink at least 64 oz. of water each day. Your kidneys and other organs will work much better helping your body get rid of toxins.

How to incorporate regular exercise into your daily routine

Getting regular exercise isn’t always easy in this day and age. With so much going on in our lives, we barely have time to sleep! But there are several ways you can incorporate regular exercise into your daily routine.

• When you go to Wal-Mart, park as far away as possible. I know I used to tell my hubby to park closer, but hey, the extra walking will do all of us some good.

• If you sit behind a desk all day, make sure you get up at least once every hour to move around and get your blood circulating again. If you can, use your lunch hour to go for a walk everyday.

• Get an exercise DVD that you can do in your living room. You don’t need to pay expensive gym fees or buy expensive work out equipment to get a good workout. Have your best friend or relative join you to shake things up.

• Before going to bed at night and when rising first thing in the morning, stretch out your body by raising your hands over your head and bending over to reach your toes while keeping your legs as straight as possible. Then stretch from side to side, with your hands on your waist. Another great way to get your blood flowing properly is to tilt your head from side to side, stretching your neck and shoulders, and doing some neck rolls.

You only need 30 minutes of regular exercise a day and by incorporating some of these ideas into your routine, you’ll find you feel much better and things move much easier.

Don’t let life get in the way of taking care of yourself. It’s especially important to get regular exercise and eat right the older you get, so start now.

Mary Lutz is a virtual assistant and owner of Efficient WAHM.

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