Stronger healthier and independent
Ageing is inevitable. Becoming frail isn’t.
Forget the perfect diet. Forget hours in the gym.
Just get the basics right, consistently.
Here are 12 small habits that can help you age stronger, healthier and more independently👇
1. Strength train. Strength train 2 to 3 times a week. 🏋️♀️
Build and maintain the muscle you’ll want later in life.
2. Sleep. Sleep 7 to 9 hours a night. 🛌
Good sleep supports your heart, brain and overall health.
3. Walk. Walk every day. 🚶♂️➡️
More daily movement is better than spending most of the day sitting.
4. Aerobic Activity. Aim for 150+ minutes of activity each week. 🏊🚴🚶♂️
Walking, cycling, swimming and other moderate activity all count.
5. Maintain Balance. Train your balance. ⚖️
Simple balance work becomes increasingly valuable as you age.
6. Whole foods, Eat more whole foods. 🥗🐟🥑🥕🦪🥩🍎🌾
Build meals around vegetables, fruit, whole grains, healthy fats and quality protein.
7. Protein. Prioritize protein at meals. 🥩🌾
Give your body the building blocks it needs to maintain muscle.
8. Don’t Smoke. Don’t smoke or vape. 🚭
Avoiding tobacco and nicotine products is one of the biggest health wins.
9. Limit Alcohol. Keep alcohol moderate, or skip it. 🥛
Less alcohol generally means fewer health risks.
10. Cardiovascular Health. Know your numbers.
Keep an eye on blood pressure, cholesterol and blood sugar.
11. Connect. Stay socially connected. 🧑🤝🧑👫🧑🧑🧒🧒
Make time for friends, family and communities that keep you engaged.
12. Seek Challenge. Keep learning and challenging your brain. 📚🔭
Read, learn new skills, try new activities and stay curious.
Healthy ageing comes from doings the basics consistently.
Extra years mean nothing without the strength, mobility and health to enjoy them.
Want this built specifically around your blood work, your training and your travel schedule?
Apply here: https://lnkd.in/gFK9e6SP
I’ll coach you 1-1 to build a body that keeps up with your schedule and career, not one that gets left behind by it.
Which habit do you need to work on most?
James Appleton lives in Dubai, United Arab Emirates.
James Appleton – Health & Performance Advisor
More about James Appleton
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