WEST PALM BEACH, Fla. (CBS12) — Staying fit as we age is important so we can maintain our independence.
CBS12 News spoke with Dr. Alex Mafdali, sports medicine physician with Baptist Health Orthopedic Care at Boca Raton Regional Hospital, who gave five tips for staying physically and mentally sharp as we get older.
Tip #1. Stay active.
Dr. Mafdali says you should strive to be active at least 150 minutes a week. He says taking walks and getting your blood flowing is crucial, but he also said adding weight training is important to keeping your bone density.
Training with weights can also help maintain muscle mass and functional abilities, such as balance, as you age, according to Dr. Mafdali.
The experts explain that while walking and cardio are important, especially when it comes to heart health, weight training is equally important. Experts said to aim for 3-4 days of weight training. They explain it doesn’t need to be heavy weight, but your body needs that resistance training to keep your muscle mass and keep your body moving for all functional needs, like sitting and standing.
Tip #2. Eating a balanced, nutritious diet.
Dr. Mafdali said everything should be in moderation. He said to try to avoid processed foods, and when you hit the grocery store, head right to the produce section. He said to stick with fruits and vegetables, making sure you naturally get the vitamins your body needs.
We also discussed the idea of strict diets, such as keto or paleo. Dr. Mafdali explained that, often, extremely restrictive diets are hard to keep up with for a long time, so he recommends an overall balanced diet… with a little cheat meal every now and again!
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Tip #3. Rest and Recovery.
Dr. Mafdali said you need enough time to allow your muscles time to repair. Essentially, when you work out, you are breaking your muscle fibers so that they can grow back bigger and stronger. Your muscles repair while you sleep. Dr. Mafdali explains that your body needs 7-9 hours of sleep each night.
Tip #4. Stay Social.
He said your mind is crucial to staying fit. He said you need to continue to challenge your mind. Dr. Mafdali said it could be something as simple as playing pickleball with a group of friends, doing a puzzle, or even playing poker. He explained it’s important to continue to have interactions with others.
Tip #5. Monitor your Health.
Don’t miss your annual check-ups. He said if something feels off, go get it checked.
Overall, Dr. Mafdali said to stay consistent with whatever you choose and enjoy life!
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