If you’ve ever tried to talk your dad into going to the gym with you, it is likely that the response was something along the lines of “I’m too old to do any physical activity”.
Well, people of previous generations have grown with the belief that age is a terminal sentence that inevitably deprives you of the ability to do anything body-care related.
And while this is relevant and valid for individuals who believe it is so, it is not really the ultimate truth that no one can escape.
Let’s Face The Facts…
If you are of an older age and don’t have any severe physical/health issues, here are some facts for you:
You can still exercise
You can still eat well
You can still treat your body right
In most cases, refusing to do those is simply the end result of giving up, or in other words, it is your mind that thinks age is stopping you.
Self-Care In The Older Years
It is true that there are certain physiological and mental changes that occur as we age, but one thing still remains true – You can CHOOSE to take actions and adopt health-nourishing habits.
Here are our best tips for adults who are looking to improve their lifestyle and habits:
It appears that the older we get, the more muscle mass we lose and the less active we become.
NEvertheless, engaging in low & high-intensity physical exercise, is one of the best anti-aging therapies you can have during your older years!
Exercise and especially resistance training can help you maintain your muscle mass over the years, leading to significant improvements in metabolism & how you look visually.
Since the body is more prone to injuries during the older years however, it is a good idea to mix low and high intensity training and avoid overexertion.
Think of it this way – What can you do for your body in the next 10 years, given that you are 55 years old now? 10 years is a lot of time and it will certainly yield results if you put in the work!
#2 Eat well
As the older age steps in, people become more likely to ditch their body-care habits altogether.
Whether you are 20 or 55 however, one thing remains true – Your body needs certain essential nutrients, in order to sustain healthy functioning of all bodily components and systems.
For this reason, it is a good idea too be mindful of your nutrition, even at an older age.
Include quality animal products, fish, fruits, vegetables in your daily nutrition plan and try to eat the least amount of junk food possible.
Quality whole foods will keep you satiated and will in turn make it much less likely for you to overeat and gain excessive weight.
What does this mean? Better health and body composition even in your older years!
#3 Manage Stress
Oftentimes, people are rendered incapable of giving their bodies what they need not just by age, but by the progressively growing stress factors over time.
Stress management is an important aspect of body/self-care and your anti-aging habits.
How do you do that?
Well, there are many self-help books, but it mostly comes down to one very important realization…
That is namely the fact that most stress responses are AUTOMATIC – You don’t choose to be stressed, stress takes over you.
This is the EXACT moment when you have to think outside of the box and ask yourself questions like:
“Is this worth my time and health?”
“Is there an adequate way of dealing with this without feeling stressed?”
“Is this going to matter in 5 years?”
“Why does this have to make me feel this way?”
All of these questions can lead to certain behavioral models that will guide you to the right decision in the situation and therefore, reduce stress.
Remember, internal self-regulation is important!
Contrary to popular belief, your older age is not a terminal sentence that you can’t escape.
Even more so, the fact that certain changes happen in the body during your older years, should push you to become more aware of your habits and improve them, in order to nourish your body.
Remember that as long as you are alive, you have the opportunity to take powerful decisions and choose actions and habits that will ultimately improve your quality of life.
Stay active, eat well, rest enough and manage your stress and you will be surprised how fit you can look during your older years!
If you like things hot and spiced, try out this high-protein salmon fish cake recipe. It’s low-calorie and has some vegetables on the side.
Course: Main dish
Prep Time: 0 hours 30 minutes
Cooking Time: 0 hours 40 minutes
Total: 01 hours 10 minutes
For beginners, Intermediate, and professional cooks
3 360g salmon fillets
2 finely chopped spring onions
2 tbsp. rapeseed oil
1 finely chopped red chili
1 tsp. grated ginger
1 lemon juiced
600g peeled and cubed floury potatoes
4 tbsp. chopped coriander
2 tbsp. gram flour
1 halved cucumber; Ribbons
4 peeled carrots; Ribbons
½ rice wine vinegar
1 tbsp. toasted sesame seeds
Lemon wedges to serve
Fish and Potatoes
Season the salmon fillets and put them in a colander. In a large pan of water, add the potatoes and leave to simmer for 10 minutes.
Let the fish cook with the steam.
Preparing the fish cakes
Drain and cool the potatoes. Mix chili, ginger, coriander, and spring onion in a large bowl. Now, clean the fish fillets from their skin, flake and fold into the mixture. Divide all the portions into 8 servings and flatten them to make patties. Place it on a plate (lined with baking paper).
Leave it for 10 minutes to settle and cool down. Now dust it with gram flour.
Frying the fish
Fry the fish cakes for 3-4 minutes in a frying pan until golden brown. Flip sides for equal cooking on both sides.
Meanwhile, in a large bowl, mix honey, sesame seeds, vinegar, and lime juice. You can add cucumbers and carrots as well. Serve the fish cakes hot with the carrots and cucumber or the lemon wedges on the side.
NOTE: This recipe is gluten-free.
Best served with whole pasta, or steamed rice
A regular daily routine and a high intensity work out
Getting six pack abs is perhaps one of the most common goals that trainees are looking after.
However, the six-pack is just one of the components of your abdominal musculature so it is a good idea to learn how to differentiate between the six-pack and the core.
In knowing the differences between the two, you will be able to create a much stronger core, overall.
This article is dedicated specifically to explaining the differences between the two, so let’s get to it!
It is a fact that a well-chiseled set of abs can make or break your physique, as it makes up a large portion of the front side of your torso.
The six-pack is technically 1 single muscle, called the “Rectus abdominis” and its main function is to move the body between the ribcage and the pelvis.
This muscle is targeted when you do exercises that make you curl your torso, or lift your legs/knees up.
Now, oppositely, the CORE is a group of muscles and as a matter of fact, the rectus abdominis is a part of your core.
Certainly, because of the fact that the core is a bunch of different muscle groups, it has plenty of important functions, including but not limited to:
- Maintaining organ position
- Spinal support
- Breathing assistance
What Is The Core Made Of?
Alright so now you learned the basic difference between the six-pack and the core – The six-pack is a part of the core, which serves a variety of different functions.
So now you know the difference: The abs are a single muscle group, while the core is a set of muscles that includes the abs.
The abs, obliques, mid and lower back, and glutes are the main core muscles.
Try to feel your core engaging the next time you do a gym exercise like cable triceps pushdowns.
When it does, it is stabilizing the movement and helping you to remain in a static, upright position.
Unlike the abs, which serve only one function, the core is much more versatile.
To say the least, the core contains muscles that are deep and, for most trainees, unknown or ignored.
They are ignored often, because most people just focus on the superficial abdominal musculature (the six-pack).
And though the six-pack looks cool, you must not ignore the other components of your core musculature, as they will help you perform better overall.
Athletes who focus on the heart are much more stable and healthy during dynamic physical activity than those who only exercise their “six-pack.”
Furthermore, having a solid core is a great way to avoid certain injuries that are due to underdeveloped core musculature.
How To Train Your Core
This article was written for the sole purpose of instilling in you the belief that your mid-section is much more than a good-looking six-pack.
The six-pack is just one of the components of your core musculature, meaning that you should focus on that… And more!
Besides training the six-pack, you should also target the lower back, obliques, glutes and inner abdominal muscles.
In doing so, you will not only develop a good-looking set of abs, but also a functional core that will help you with every other exercise, as well as your overall athletic performance.
Top 5 Abs & Core Exercises
Now here are our best picks for exercises which you can use to target the six-pack and the core.
You can include this in your regular training routine, but make sure that you are not doing them the day before heavy compound movements like squats and deadlifts, as this may compromise your performance and stability on those exercises.
#1 Floor crunch
The crunch is the most famous abs exercise and even though many people dismiss it, it can be a viable tool for six-pack development.
One of the best variations is the floor crunch, during which you only flex the abs, without getting your torso completely off of the ground.
This allows for a strong, prominent contraction, which will inevitably bring better development of your abs.
#2 Hanging Leg Raises
The hanging leg raise is another great abs and core exercise, which can help you strengthen your six-pack and other stabilizing muscle groups.
The tricky thing with this exercise is getting into a rhythm, without swinging the torso out of control.
This is only possible with a greater activation of the stabilizing core muscles, making it an overall perfect core exercise.
If this exercise is too hard for you, you can do a hanging knee raise, where instead of lifting your legs straight, you only lift the knees up towards the chest.
#3 Twisted Hanging Leg Raises
As we mentioned, the six-pack is just a part of your core and on its sides, you can find the obliques.
A well-developed set of obliques gives a complete look of the midsection and one of the best exercises to target them is the twisted hanging leg raise.
This is essentially the same as a hanging leg raise… But with a twist!
By twisting the legs to the side during the raise, you allow for good oblique activation, making it a perfect exercise to get totally chiseled obliques!
So far, all 3 exercises are dynamically involving, meaning that there is a phase of contraction and then relaxation.
Truth is however, that the core and the abs not only provide for dynamic strength, but also static such.
If done right, the plank can be a great tool to develop static strength, which in turn will help you not only have better-looking abs, but also, a more stabilized and balanced core overall.
#5 Stomach Vacuum
Usually, most people train abs because they want a better-looking midsection and waist.
Well, though it is not a very common exercise, the stomach vacuum is a thing you can do to make your waist smaller and tighter.
Besides that, it also engages the inner abs musculature, making it a perfect exercise for overall stability and abdominal control.
The exercise is simple – Take a deep breath, exhale slowly while flexing the abs, then suck your stomach in and straighten the torso.
Once you do that, you can either hold the vacuum statically or play around with the abdominal muscles and flex them.
This exercise is best done on an empty stomach and you should get into it gradually, because if you are not used to this type of flexion, you might trigger your gag reflex.
Your core is much more than just your six-pack, meaning that you are better off doing more than just crunches.
Think of your core as the foundation of your body, which helps during most movements and especially more dynamic, athletic types of activity.
Diversify from the thousands of crunches and include exercises like side twists, leg raises, hyperextensions for the lower back and even stomach vacuums!
Do all this and you will improve your core much more than you thought possible!
Don’t limit yourself.
Thanks for reading, hit like or follow us for every great post, straight to your inbox!