Research has shown that increased body fat, reduced bone mass, loss of agility and weak muscles are the result of inactivity as we grow older.
Exercise and strength training can benefit adults of any age, and may even reverse the ageing process and reduce the risk of certain diseases. In addition good nutritional habits can all lead to a longer and healthier life.
Men and woman in their 30s and older respond just as well to strenuous muscle training and exercise as younger people. Some of us age gracefully while others don't.
The average person can lead a longer, healthier and more productive life by learning a little self-discipline and with the right attitude you will succeed.
Chronological age versus biological age
Now there is a difference between your chronological age and your biological age.
Your chronological age is your current age in years, calculated from your birth date. Quite often we are surprised by a person's age if they seem much younger than their actual age.
In contrast they might also seem much older than their actual age. Healthy living equals slow aging, whereas unhealthy lifestyle choices equal rapid aging.
Your biological age is the active rate at which your body is aging. It is a true measurement of your current health, life expectancy and future quality of life.
If you have been maintaining a healthy lifestyle or taking very good care of yourself, your biological age may be 5 to 10 years younger than your chronological age. However, statistics indicate that 70 per cent of cases usually show that the biological age is higher than a person’s chronological age.
The extreme stresses, diet, toxins, lack of adequate sleep, lack of exercise contribute largely to a higher biological age.
Some symptoms of getting older may include: poor memory, weaker eye sight, wrinkles and loss of skin elasticity, poor cardiovascular performance, weight gain, high blood pressure, high cholesterol, lack of energy, insomnia, breathing problems, decreased libido and sexual performance and angina.
The good news is that you can reverse the aging process by lowering your biological age by leading a more active and healthy lifestyle.
Guidelines to follow to improve your biological age:
Add more fruits and vegetables to your diet
Avoid processed food
Drink 8-10 glasses of water daily
Incorporate physical exercise routine into your lifestyle
Detoxify — reduce the level of toxins in your body
Avoid fried and fatty foods
Cut out smoking
Reduce alcohol intake
Control your stress levels
Monitor your blood pressure regularly
Get adequate sleep everyday
By improving your overall fitness level and reaching your obtainable body age, it could possibly help you live longer and feel younger.
There are various tests that can be done to determine your biological age. A good starting point would be to get a full medical checkup. If you know where the problems exist, you can initiate the lifestyle modifications necessary to improve your health and increase your vitality.
MD Club Asia Fitness
Royal Phuket City Hotel, Phuket Town
The opinions and advice contained in this column are those of the author only. The Phuket News is not responsible for the outcome or results of following any advice in any situation.