Age ain’t nothing but a number, however when it comes to your personal fitness and being a healthy RAD chick, your date of birth can play a larger role than you think. Every decade has it’s own decadent needs, so keep reading to find out what you should or shouldn’t be indulging it at your current FitGirl age.
In Your 20’s
The Pros: Ah to be forever young! Your body is definitely surging with everything you need to be in the best shape ever. For instance, the hormone that aids in muscle building (testosterone) is plentiful in this decade and thanks to your stored mitochondria you are able to bounce back quick after both injury and tough sweat sessions.
The Cons: So here’s the challenge- since you are most likely at the entry level of finally flying solo, lots of takeout, social events galore and weekend drinking binges can easily rule your nights and therefore diet.
The Game Plan: Don’t let today’s revved-up metabolism develop bad habits. Recognize your ability to splurge a bit more than others while still inviting some good habits to the party too. The more you make fitness and health a priority now, the stronger your future decade’s foundation will be.
1) Be a cross-training queen by trying a variety of workouts
2) Ditch diets and don’t dip too low. Your weight is only a teensy part of who you are, so don’t stress so much about this number.
3) Catch those zzz’s. Yeah you may be able to pull an all-nighter more than most, but skimping on sleep now is so not worth the problems this bad habit will cause later.
In Your 30’s
The Pros: Hello more confidence! Your 30s allow you to be more connected to yourself than ever. You are at your peak and you ought to praise and pump iron because of it. Seriously, your body’s strength, endurance and coordination all come together in a optimal way during this decade, so renew that gym membership already girl.
The Cons: Hate to be a Debbie Downer, but once you make it mid way through this decade your metabolism starts to stall and muscle mass starts to shrink. The weight war is on and unless you lift weights and get your muscle mass weight up it is going to be an uphill battle from here sis. I know, everything is buzzing this decade- your career, relationships, starting a family etc., but make sure you make time for your health too.
The Game Plan: Work harder not smarter. Hit up workouts that are intense yet short (interval training) and you will not only save time but build a stronger and sleeker physique in the process. That and, once again, weight train. However in regard to your diet, this decade eliminate unnecessary bloating by nixing excess caffeine and sodium. Oh and drink your milk. Whatever is in your calcium bank after this decade is there to stay so get your daily needs in for sure.
In Your 40’s
The Pros: The good news is that by now you most likely know what you want and what you don’t. Add this security to some good old willpower and your efforts can be quite transformative. So whether you’ve been in the gym all along or have completely given up on all things sweaty, this is the decade to count on your wisdom as motivation to keep on, or get moving.
The Cons: Here come the bounce back blues. Your ability to recover after a tough workout or impromptu shop til you drop shopping spree even is not as strong anymore. Add this to the your already declining metabolism, bone and muscle mass loss that started last decade and you have entered the land of “not being active = not being an option.” The longevity of you health is depending on your health and fitness commitments now more than ever.
The Game Plan: Get creative about your workouts and you will be more likely to stick to them. Bump up your weight training while inviting relaxing practices like yoga and meditation to your regimen and flex both your muscles and your mind. Oh and know this–flexibility is also your friend when it comes to your diet. Start focusing on foods that are rich in good carbs, lean protein and healthy fat and ban cutting calories once and for all.
In Your 50’s
The Pros: You have entered the land of milk and honey and are most likely enjoying the fruits of your labor now. All this ultimately means that life should be becoming both simpler and sweeter. Your body has been through so much at this point and you appreciate it more for what it can do and has endured as opposed to simply how it looks. So rejoice in these golden days and truly enjoy all their glory.
The Cons: Meet menopause. Your estrogen production is declining, and if you continue to skip exercise you can expect up to a 30 percent decline in bone mass–setting yourself up for osteoporosis. Also at this point your body doesn’t process protein as well as it used to back in the day so you’re going to have to slightly exceed the recommend daily amount of 46 grams now too.
The Game Plan: According to Regina Ragone MS, RD (Food Director at Family Circle) the three things you absolutely must do during this decade is:
1) Reduce stress. Chronic stress throws off the regulation of the primary stress hormone cortisol which can ultimately cause weight gain (often times in the abdomen).
2) Don’t skip meals. Aim for three square meals or six mini-meals everyday in order to avoid dips in blood sugar.
3) Sleep at least 8-10 hours a night. Lack of sleep has been strongly associated with weight gain due to a variety of physiologic changes that take place. Think of it has a free beauty treatment since good sleep will help do more for your skin than a facial.
What are you doing to be fit at any age?!
Robbie Ann Darby (RAD Experience) is a professional FitGirl, Group Fitness Instructor and Personal Trainer in NYC. Follow her sweaty life on Twitter, Facebook, and Instagram for more fun health and fitness tips!
LIKE HelloBeautiful On Facebook!
Related Stories:
BABY ON BOARD: 5 Tips To A Healthy & Happy Pregnancy
Everything I Know About Life, I Learned Playing Sports As A Kid
Check Out This Gallery Of Fit Celebs!
