As we age, we’ll experience changes in our physical health.
While we may remain healthy, our strength, flexibility, and balance will deteriorate.
This deterioration is part of frailty risk.
Physical frailty tends to result in more injuries, longer recovery periods, and higher medical costs.
It’s a risk that increases as we age and lose energy.
While you’re healthy and young, focus on these three aspects of your life to delay physical frailty:
1. Regular Exercise
Exercise can be as simple as walking daily. Start with a 10-minute walk, then increase as your legs become stronger.
Also, incorporate strength training.
After age 30, muscle mass deteriorates approximately 3 to 5 percent per decade.
This deterioration accelerates after age 60.
While you don’t need to bench press 100 lbs, you do need to perform regular household chores safely, such as bringing in your groceries.
To address flexibility and balance, take a yoga or tai chi class.
Some classes focus on functional training, exercises to help with activities of daily life without injury.
2. Nutritious Diet
Diet refers to the foods you eat that provide adequate nutrition for your body.
Pay attention to the quantity of food you consume, especially the amount of fat and sugar you intake.
If you stay away from processed foods and focus on plant-based foods, you’ll be on the path to a more nutritious diet.
Make changes to your diet gradually to ensure you stick to your new habit.
3. Sufficient Sleep
Sleep is a way for your body to rest and recover.
While you sleep, your body rebuilds your immune system. It also regenerates and repairs tissue.
Practice going to bed at the same time every night. Having this consistency will make falling asleep easier.
It will also ensure you get enough sleep for your body to recover.
To keep aging truly “just a number,” focus on staying healthy with regular exercise, a nutritious diet, and sufficient sleep.
Physical frailty is a reality as we age.
Make changes while you’re healthy and young to help you live independently in your home as long as possible.
(Update to original post from February 28, 2020)
ABOUT THE AUTHOR:
Niv Persaud, CFP®, is the Founder of Transition Planning & Guidance, LLC (TransitionPG®). She believes life is more than accumulating money – it’s about living the lifestyle you envision and can afford. Niv incorporates all aspects of life when discussing money. She developed the 5 P’s of Life (Personal Relationships, Personal Finance, Profession, Peace of Mind, and Physical Health) to help clients define what they want from life. Once she understands their vision, she helps them achieve their lifestyle or adjust their expectations based on their finances. Niv actively gives back to the community through her volunteer efforts. She believes in living life to the fullest by cherishing friendships, exploring the world, and laughing often—even at herself. Her favorite quote is by Erma Bombeck, “When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and could say ‘I used everything you gave me.’” Click here to read where she’s been quoted in the media.