@BODYAGEBUSTER Fitness After 50, Living Longer Better
  • Home
  • Test Yourself
  • Speaking
  • About
  • Blog
  • Fitness After 50 Free eBook

 Blog

SEARCH My Blog (Opens in new tab)

Newsletter: How boxers maintain their diet and build strength has tips for all of us

16/2/2020

Comments

 
Picture

Plus, how to improve your cognitive fitness

[Copy of my weekly Newsletter] Here are my hand-picked 4 Most Valuable pieces of content that I found this week, to help you live longer better.

These four topics stood out to me (click the links below):
  1. Sleep myths - know these to learn how to sleep better
  2. Improve your cognitive fitness with simple aerobic training
  3. How to rebuild your balance, if you haven't been exercising
  4. How boxers maintain weight loss has some good tips for us
1. 6 Common sleep myths you should know​

Without a good night's sleep we not only get older faster, but we also lose some of the benefits of exercise and the value of the food we eat. Myths about sleeping can distract us from obtaining the rest we need.

What immediately caught my eye was the debunking of the myth that older people need less sleep. I recently rebuked this idea in an article I wrote about rest and recovery from exercise.
​

Another interesting myth concerns exercising in the evening. Sometimes it is said this can disturb our sleep compared to exercising earlier in the day. Apparently recent studies show that evening exercise might improve sleep, as long as it is not within one hour of bedtime.

(Personally, I think the most likely cause of poorer sleep quality as we get older is age-related imbalances in hormones and neurotransmitters. Some of this can be corrected by the proper type of exercise, and diet.)

Our action: If you are beholden to any of the 6 myths, then let go and see if it improves your sleep.
2. Study pinpoints two exercises that give brain plasticity a big boost

That's a mouthful of a headline. Bottom line: the brain needs to keep adapting and rewiring to keep us cognitively fit as we age. Exercise helps.

The study team compared different types of exercise at different intensities.

There's good news. They found that 25 minutes of continuous moderate aerobic exercise produced as good results as anything else, including intense interval training. It's good news because it's easy to do moderate aerobic exercise.

Some examples include: brisk walking, cycling, easy jogging, jogging on a treadmill, easy rowing, swimming leisurely.

Your actions: Include 25 minutes of continuous moderate exercise in your weekly schedule - to keep improve your cognitive fitness.
 
​3. 
Improve your balance by strengthening your core (Harvard Health)​

You've read me saying many times that good balance is a key objective for us to maintain as we get older. A fall can be disastrous, as some of you may know from caring for your own parents.

​This article has great advice on how to build your core strength without the risk of straining yourself. Some of the activities recommended at the gym can be too challenging if you haven't been exercising regularly.

Your actions: Check the article for 4 exercises which you can do at home: Plank on the table, Side hip raises, Pelvic tilt, and Glute bridges. Do these daily, and you are off to a good safe start to improving your balance.
4. Weight loss principles that say it all (for boxers)

These tips to help boxers maintain weight loss caught my eye. Boxers obviously take weight loss seriously - if they don't make the cut then they don't get to fight. That could mean no food on the table.

On the other hand, they have to eat enough to build muscular strength and feed muscular endurance. That's a tough set of requirements. The principles apply to us as well, for example: make your diet enjoyable, focus on vegetables and fruit, make sure that you get plenty of sleep, and eat a little more twice a week if you think that you can burn it off.

The author also recommends a higher protein intake. I think this is important not just for boxers, but also for everyone as we get older. I wrote about it here.

Your actions: Take some tips from the article and apply them in a way which works for you to help you in maintaining a healthy diet.
That's it for this week.

​PS Want to know what happened when I was hit by lightning in Korea? This article on Medium tells my story.

Follow me on 
Quora for more health and fitness tips.
If you enjoyed this article >> Follow me
​
​Leave a comment >> Share it >> Stay healthy
If you have any questions email me and I will get back to you.

Popular posts from the blog:
​As you get older, adequate rest and recovery becomes much more important​
​Eat prunes to keep your bones strong, and other surprising benefits​
​Does running burn more calories than walking. Yes, unless ...

Latest: get your free customised fitness plan designed uniquely for you.
Let me match you to your personal choice of exercises,
equipment (or none), frequency, duration and your goals.
 ☞ CLICK HERE



Get More Like This To Help You ⭑Live ⭑Longer ⭑Better
Sign Up For My Free Weekly ⭑Newsletter



Not yet convinced? More details - click here
Read previous newsletters - click here



No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or another qualified clinician. Disclaimer.

Comments

    Choices

    Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter


    Instant Newsletter Subscription
    CLICK HERE


    Categories

    All
    Aging
    Back
    Balance
    Bodyweight Exercises
    Bones
    Brain
    Cancer
    Cardio
    Cardiovascular
    Covid19
    Dental Health
    Diabetes
    Diet
    Energy Systems
    Exercise Plan
    Fitness After 50
    Food Plan
    Functional Training
    Healthy Gut
    HIIT
    Inflammation
    Insulin
    Isometric
    Joints
    Keto
    Kettlebells
    Life
    Men
    Mental Health
    Newsletter
    New Year Resolutions
    Nutrition
    Pain
    Plant Based
    Quotes
    Running
    Sleep
    Stamina
    Strength Training
    Stretching
    Sugar
    Walking
    Women

    Archives

    May 2023
    February 2023
    November 2022
    October 2022
    July 2022
    February 2022
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    May 2019
    April 2019
    January 2019
    December 2018
    November 2018

    RSS Feed

    Picture
    View my profile on LinkedIn
    Picture
    My 300 Health And Fitness Answers On Quora
    Picture
    ⭑Medium Top Writer on Food⭑

Home  

About Walter
Blog
Disclaimer
​Privacy

Services

Consulting
Mentoring
Facilitation
Keynote Speaking
Ambassador
Content

Contact

[email protected]
+61 403 345 632
Message Me
Fitness After 50 FREE EBOOK
© COPYRIGHT 2018. ALL RIGHTS RESERVED.
Photos from jar [o], Alan Light
  • Home
  • Test Yourself
  • Speaking
  • About
  • Blog
  • Fitness After 50 Free eBook