Stronger, Fitter, Faster: Get Better as You Get Older…Starting at 30

We are all getting older. It’s a fact. We start joking about it as we hit 30, but that’s actually when changes start to happen. Whether it’s more aches and pains, changing appearance, you feel things slowing down and see friends and family developing health conditions…or you just don’t want to feel a certain age – there is a lot that you can do to be proactive in your aging.

Let’s be proactive and strive to be the fittest and healthiest we can be every year.

First, let’s dig into what happens as we get older:

1. A decrease in muscle mass (sarcopenia) and bone density (osteopenia). After age 30, women who are sedentary start losing approximately 3–8% of their muscle mass every year. This accelerates after women hit menopause, due to decreasing estrogen.

Why does this matter: The impact of these changes means that we’re getting weaker as we lose muscle mass, and getting frailer as we lose bone density. While this may not impact us today – fast forward 5, 10, 15 years and you’re looking at someone who is weaker with weak bones – that can lead to fractures, osteoporosis, and joint pain. 

2. As we get older, our body’s ability to digest, absorb, utilize, and respond to protein declines.

Why does this matter: Protein helps build muscle (which we now know is declining) and maintain our metabolism. Most people struggle to eat enough protein under normal conditions, and as we age, we need even more. 

3. We move less as we get older. Unfortunately, research shows that as we get older, we move less and become more sedentary. This often presents itself as weight gain, and you may feel like “you haven’t changed anything” – but take a look at those steps and level of activity, has that changed?

Why does this matter: Decreasing movement throughout the day is a key factor in weight gain due to lowering your metabolism of proteins, carbohydrates, and your body’s ability to transport nutrients. Additionally, post-COVID research on the impacts of a sedentary lifestyle has shown an increase in risk for several health conditions, including overall mortality, cardiovascular disease, cancer, metabolic disorders such as diabetes and hypertension, musculoskeletal disorders, depression, and cognitive impairment.

What can you do:

• Prioritize strength training. Staying active is important – but specifically adding in 2 – 3 days of strength training is essential to support both muscle mass and bone density. Your strength program should focus on compound movements, which target several muscle groups at once, are more efficient for time, and help to groove and strengthen good movement patterns in common movements. You shouldn’t be afraid to lift heavy, either -that’s where the benefit comes in. Start where you are and slowly increase your weight each week. 

• Eat a Healthy Diet. A healthy diet is another crucial component of healthy aging. Start with enough protein – aim for 30 grams of protein a meal, then add in at least 1 serving of fruits and vegetables at every meal (and snack). Finally – drink plenty of water and take your time eating. 

• Stay Active. Regular exercise is one of the most important things you can do. Physical activity can help maintain muscle mass, reduce the risk of chronic diseases such as heart disease and diabetes, and improve mental health. Go for a walk in the morning, during lunch, or after dinner. It’s a time to connect with friends, get some alone time, take your meetings on the go, or walk the dog. Low and moderate-intensity cardiovascular movement should be included two-three times per week. 

• Manage Stress. Chronic stress can affect physical and mental health, delaying recovery and impacting energy levels, which are already impacted as we get older. Take steps to manage stress, such as practicing mindfulness meditation, enjoying nature, or engaging in relaxing activities.

• Get Enough Sleep. Sleep is essential for good health, and getting enough becomes increasingly vital as we age. Aim for 7-8 hours of sleep per night, and establish a consistent sleep routine to help improve the quality of your sleep.

Invest in Support 

Navigating health & fitness is challenging, then add in the fact that we’re getting older, and we face both physical and emotional changes. However, with the help of a health coach, you can take proactive steps to support your health, creating a roadmap and program that works for you that incorporates nutrition, fitness, movement, sleep, and stress. 

One of the primary roles of a health coach is to help clients take control of their health by identifying areas for improvement and developing strategies to address them. Whether improving nutrition, increasing physical activity, or reducing stress, a health coach can provide personalized recommendations tailored to each individual’s needs and goals.

Another vital role of a health coach is to provide accountability and support. All the steps discussed above are essential in healthy aging, but it can be challenging if you do it alone. Where do you even start?! A health coach can provide direction, encouragement, and support to help you stay on track. They can also help you set realistic goals and track progress towards achieving them, which can be a powerful motivator for making positive changes.