Age always seems to sneak up on me! I celebrated my 55th birthday on Friday, August 16, and it’s hard to believe I am that old!! I know it’s not actually old, but when I think of my younger days, it feels like forever ago! One thing hasn’t changed though… I am still taking care of my body! No matter your age, it’s never too late to start and it’s always too early to quit! I definitely feel like I am at the top of that hill about to slide down the other side… gradually, I might add! But I am still doing everything I can to treat my body right so it will work the way it’s supposed to even as I get older!
Bone Density As We Age
One of the biggest things to pay attention to as we age is our bone density. It’s surprising how quickly we can lose it! It leaves our bones more brittle and puts us at higher risk for broken bones. That’s definitely not what we want! One of the best ways to fight the loss of bone density is to use weights when we exercise. Studies have shown that most people reach their peak bone mass during their thirties, and after that, it can begin to decline. I’m 55… so it’s really something I need to be thinking about! I bet a lot of you do, too!
Resistance training or anything that’s causing you to fight gravity is a good place to start. Even walking is good! But I bet a lot of you can do more. Try using some weights—even light ones!—when you exercise. Maybe you do a few bicep curls or do some squats with a dumbbell or plate in your hand. There are so many things you can do!! On Lauren Fox on Demand, I incorporate lighter weight exercises in my Rockstar Barre class, and I have plans to add some 30-minute high intensity training classes very soon! And it’s worth noting that while exercises like cycling and swimming are good for cardiovascular health, they don’t help much with bone health over the years. So, try out some classes at laurenfoxondemand.com!
The Key is Vitamin D!
I recently found out my Vitamin D levels dropped significantly in the last year, so I’ve started taking Vitamin D supplements to boost it back up. Osteoporosis, or the weakening of your bones, is a disease that can be combatted with Vitamin D. My mom had it so I get nervous and want to do everything I can to avoid it! I know what you may be thinking after all this talk about bones… fitness is about muscles and fitting in your clothes!! You’re not wrong, but if we don’t have healthy bones, our muscular strength and dress size won’t matter as much. Our bones are the basic anatomy of what keeps us together! We have to take care of them just like anything else.
Vitamin D helps your body absorb calcium from the food you eat and distribute it to your bones. It’s crucial if you want to keep bone density high as the years pass! Though we can only get calcium through food, our bodies can make Vitamin D when we are out in the sunlight. Depending on where you live, it can be hard to get enough Vitamin D in the winter months or at times when it’s raining a lot. Supplements can help if that’s the case! Just be cautious with taking Vitamin D supplements… the recommended amount is 400-800 IU (international units) per day, but other studies recommend slightly higher levels. Bottom line: don’t overdo it. If you’re getting a good amount of time in the sun, consult a doctor before deciding to take supplements!
As a side note, my husband, Dr. Ricky Fox, owns an energy clinic that provides injectable Vitamin D, B-12, and a multivitamin. He gives me a D and B-12 shot every other week. It boosts my energy so much that I can tell when it’s time for the next shot! Feel free to email me if you are interested in purchasing any of these injectable vitamins and we will ship them directly to you! My email is firstname.lastname@example.org.
I am not going to let turning the age of a speed limit sign get me down! I am going to be very thankful for my good health so far and be even more diligent with my exercise, healthy lifestyle, and supplements. I am just like you… I get so busy that I forget to take all the supplements needed at my age! I am going to share the list my doctor recommended for me. As always, speak to your doctor to verify these are right for you; however, they are all over-the-counter and readily available. If you are like me, you may need a little help dialing in on what is truly needed.
My doctor recommended two multivitamins, one mega GLA, two Natrol carb intercepts, and two Omega-3s in the morning as well as three Neuro-Mag magnesium capsules at night. If you want to get a picture of what you may need, go over to Dr. Ricky’s website at www.idlifezone.com/1287246 and take the assessment quiz!
Aging is hard enough as it is… so take control of what you can and make it a little easier! Whether you are looking to continue your fitness after 50 routines or just get started, Lauren Fox on Demand is a great place to go! See y’all there! 🙂
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