Maintaining an Active Lifestyle Now Impacts How You Age

When we’re young we can feel invincible, but as we age, that invincibility can slowly deteriorate. The short-term goal for many is to maintain an active lifestyle throughout their twenties and thirties. The thinking behind this is that if you start young, the habit will carryover into the golden years. One of the key ingredients in this scenario is sustainability. The long-term goal should be to maintain a healthy lifestyle no matter what decade of life someone is in.

An Active Lifestyle is a Mindset

In its simplest form an active lifestyle incorporates physical activity into every day life. The time invested in activities like walking, biking, running and strength training are well worth it. Maintaining a consistent routine with such activities will keep chronic disease at bay. A physically active lifestyle is beneficial for the body and the mind. The by-product of an active lifestyle improves everything from quality of sleep to

Three Types of Physical Activity

Physical activity consists of three components, muscular strength, cardiovascular endurance and flexibility. It’s important to focus on these individual components and add each one into your weekly training program.

  • MUSCULAR STRENGTH

Muscular strength is defined as the maximum amount of force a muscle or group of muscles can produce during a single bout of exercise. There are many reasons why this is so important to maintain throughout ones life. One of those big reasons is lean muscle mass. If you don’t engage in regular strength training you lose muscle mass. Period. If you do not strength train regularly, as you age, you become part of a statistical group that loses approximately 5-8 pounds of lean muscle mass with each passing decade starting at about age thirty-five. Let’s just end by saying those numbers get much worse after fifty.

  • CARDIOVASCULAR ENDURANCE

Is the ability to move the body over a sustained period of time. It’s critical to improve and maintain cardiovascular fitness throughout your lifetime. By doing so, you’ll reduce your risk of developing heart disease by increasing the efficiency of your heart, lungs, and blood vessels.

  • FLEXIBILITY

This is the ability of a muscle or group of muscles to move through a range of motion. Flexibility is a component of mobility.

“Given what we know about the health benefits of physical activity, it should be mandatory to get a doctor’s permission not to exercise.”

~ PER-OLOF ASTRAND, MD, PHD, KAROLINSKA INSTITUTE, STOCKHOLM, SWEDEN

Benefits of Maintaining a Lifelong Active Lifestyle

Here are a few examples of the benefits associated with enjoying an active lifestyle.

  • Research published in 2013, in the journal Lancet, reported among people with early signs of pre-diabetes, taking an extra 2,000 steps each day, or the equivalent of a 20-minute moderate-paced walk, helped lower their chances of heart problems.
  • Over the course of a yearlong study, an additional 8 percent lower risk of heart disease was observed for every 2,000 steps walked a day.
  • Scientists from University College London performed a meta-analysis of peer-reviewed journals between 1970 and 2007. The studies evaluated 459,833 test-subjects who were absent of cardiovascular disease at the start of the investigation. The subjects were followed for an average of 11.3 years with all cardiovascular events recorded. Their analysis makes a strong case for the benefits of good old walking. The study showed walking reduced the risk of cardiovascular events by 31 percent and decreased the risk of dying by 32 percent.
  • The Harvard Alumni study found men who average at least eight flights of stairs a day enjoy a 33 percent lower mortality rate compared to men who are sedentary.
  • Research shows that people who sit the most have a 112 percent increase in the Relative Risk (RR) of diabetes and a 147 percent increase in the RR of cardiovascular events compared to people who sit the least.

Review of Physical Activity on Awareness & Mood Levels

A research paper published by Berger titled Psychological Benefits of an Active Lifestyle looked at the key benefits derived from an active lifestyle. According to Berger, “exercise has many benefits…, it is important to explore ways in which exercise might become something one “wants” to do several days a week. Possible sources of enjoyment and motivation for physical activity may include “feeling better” or mood alteration; stress reduction; and enhancement of self-concept, self-awareness, and even self-knowledge.”

Adding the components of physical activity (strength, endurance, flexibility) into your workouts will allow you to make the most of each day. Finally, turning this into a habit now when your young will pay back stronger dividends when you’re older. Stay Strong!

How to Get a Fitness Mindset for Success in 3 Easy Steps

fitness mindset

Getting in shape and becoming healthier is one of the most common resolutions that people make. While it is great that people want to make these changes, there are a few steps that you need to take to really put this resolution into action. Rather than tackle it as one large goal, it is best to break your plan into separate parts. The first thing you need to focus on is your fitness mindset for success.

Your mindset refers to your attitude. Your mental state plays such an important role in getting in shape. Without the proper mindset, you may find it a struggle to keep to your health and fitness journey. Cultivate your fitness mindset now so that when the initial motivation begins to slowly wane, you will be able to get through the tough times and stick to your guns.

Here Are 3 Ways on How to Make Sure That You Have the Right Fitness Mindset to Become the Healthier Version of You

1. Know your why

Don’t make this another year where you say you are going to do it but don’t. Make this year your year, and that means deciding to commit with the intention of remaining committed. It’s easy to become sidetracked when things become difficult or it takes longer than expected, but this is why you need to go into this with the attitude of sticking to it when the going gets tough.

So when you decide to get healthier, know your why. Your why determines why you want to make these changes and this is what you will have to remember every time you think of quitting and giving up. It is what sets you up for success. If you don’t know what your why is, then just ask yourself why are you doing it in the first place?!

You may want to become fitter, get more energy, lose weight, gain muscle, become stronger.

When you hit setbacks and obstacles, go back to your why. When you feel like quitting and giving up, think back to it. Doing so will give you a renewed sense of determination and motivation. Then, you can keep going with a fitness mindset set up for success.

2. Set your goals

Now that you know your why and have the right mindset, set your goals. Saying things like, “I want to lose weight,” is not good enough. It is too generic and broad and does not give you any direction. You need to set smart goals and be more specific when naming your goals. A trick is to follow the S.M.A.R.T principle which is Specific, Measurable, Attainable, Realistic, and Timely.

Once you have done that, write your goal down on a piece of paper or post-it note and stick it somewhere you can easily see it every day. For example, above your desk or door. Also, put it in places where you have the most trouble with. If nutrition is your downfall, then put it on your fridge where you can see it every time you feel temptation.

3. Get a support group

Just remember, you don’t have to do this alone. Get a support group that knows your mission and can help you get there. They will also hold you accountable.

Find a workout/gym buddy. This way, your workouts can be more fun and sociable. If you are a fan of group fitness, then your class can be workout friends. If you like running, it doesn’t need to be a solo venture. Try finding some local running groups in your area that you can join. You will also be less tempted to skip out on the Sunday morning run if you know you will be letting other people down.

But it doesn’t just stop there. Your support group can even extend to an online community. There are plenty of fitness apps, Facebook or Twitter groups as well as other social media pages. Take advantage of them.

For example, Jefit has a membership page on Facebook where Jefit members can post and share any tips and wins with each other. Even if you have hit an obstacle, it is great to turn to your support group so that you can get encouragement and advice. It can really make a difference in your health journey.

So the first step into getting in shape is to train your mind first. Get in the right fitness mindset from the start so that you can better your progress in achieving your goals. Without the proper mental state, then you are automatically diminishing your chances of success.

Join a Supportive Community

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has an extensive exercise library database, as well as the ability to update and share your workout log. One of the best parts of Jefit is that it comes with a community forum and member-only Facebook page. Here, you will be surrounded by like-minded people who can help you! Join now for a fun, motivating, and encouraging support system!

fitness mindset