Now that 50 is the "new 30", arriving on the cusp of middle age may have you dismayed to find your body changing in ways you are not prepared for. Hormonal fluctuations and a redistribution of body weight may have you feeling out of control as the scale edges upward. Countering these physical changes calls for lifestyle changes and an attitude adjustment where body weight is concerned.
Changes in Middle Age
The middle years bring with them physical changes in both men and women that include diminished bone density, decreased lean muscle and increased fat around the middle. These changes are influenced by hormones and lifestyle. According to World Health, muscle wasting begins in middle age and progresses about 1 percent per year. Lower lean mass means a slower metabolism and a change in weight. Beginning an exercise program will give you a better physique and trimmer waistline today and will strengthen bones, muscles and joints to give you better balance and an improved quality of life later on.
Shifting Focus
Early in life, we are often motivated to exercise for cosmetic reasons. While there is nothing wrong with wanting to look "hot" in your 50's, stressing about your weight and going on extreme diets will result in further losses in muscle and bone density. Instead, strive for optimal health. Your ideal weight is that at which you are strongest, healthiest and your energy levels are highest. Focus on obtaining increased bone density, healthy joints, functional mobility and flexibility.
Exercise is Crucial
The best way to offset physical changes of middle age is to begin an exercise program geared to your total health. The American College of Sports Medicine recommends 30 minutes of moderate-intensity of activity like brisk walking or jogging daily, plus two resistance training sessions per week targeting all the major muscle groups. Focus on strength, symmetry and balance rather than body weight. Instead of consulting the scale, let your image in the mirror and the way your clothes fit be your standard. Take time to stretch daily to keep a limber, youthful physique.
Other Lifestyle Factors
In addition to exercise, kick middle age in the teeth by making changes in your lifestyle habits. Eliminate processed and junk foods from your diet, and switch to whole, natural foods like fresh fruits and vegetables and organic lean protein. Use caffeine and alcohol in moderation and abstain from smoking. Drink plenty of plain, filtered water. Manage stress by getting adequate sleep and recreation, and eliminating stressful situations and people from your life.
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