Judith Scott Fitness
Moving You to Health in the Heart of Union Square in New York City

WAYS TO IMPROVE YOUR HEALTH AT ANY AGE

CUT THE CHOLESTEROL

Keeping cholesterol low is a good idea for health in general. Studies have proven that keeping the cholesterol low substantially reduces the risk of heart attack.
The American Heart Association recommends a total cholesterol count of less than 200 mg/dL. Control your cholesterol by reducing your intake of saturated fats and simple sugars and by controlling your weight.

For the average adult the recommended daily caloric intake is about 2,000 calories per day for women and 2,500 per day for men. But for older adults the amount should be a bit lower, about 1,800 calories for women and 2,000 for men.

As you age, your body tends to lose muscle and bone mass, while body weight , total body fat and body mass index (BMI) increase. These changes can lead to profound consequences, including loss of height, poor posture, fractures, diminished breathing capacity, and loss of mobility. But changes are not inevitable. In addition to exercising and cutting calories, you can counteract these changes by consuming more high-quality protein (egg whites, lean meats, fish, poultry and non-fat dairy products) more whole grains, and less saturated fat and simple sugars.

My number-one recommendation for healthy aging is physical activity. Regular exercise can help decrease weight, total body fat, and body mass index (BMI). Cardiovascular exercise such as walking, gardening or housework done for 30-minutes a day, five or six days a week, should be demanding enough to increase your heart rate to a level approved by your physician. Lifting free weights and other forms of resistance training two to three times a week can improve the function of both muscles and bones.
Exercise and physical activity are the true fountains of youth. They have been shown in many studies to reduce the incidence of many age-related diseases. They will definitely increase longevity and quality of life.