People are living longer than ever before, but what good is living into your 80s, 90s, and beyond if you’re not in good enough health to enjoy that time? Muscle mass and bone density start decreasing as early as 30 years of age, and metabolism slows around that age, which can lead to a weight increase if you maintain your old habits. Experts say that if you haven’t taken steps to help slow these shifts by the age of 50, you really need to start.

In order to help you out, Hope Center for Rehabilitation and Nursing has a look at four steps to take in your 50s so your future self will thank you decades down the road.

  1. Know Your Numbers

The first step to better health is knowing where you stand right now. If you get physicals regularly, review your key numbers—blood sugar, cholesterol, blood pressure, and weight—and either work to improve or maintain them, depending on where they are compared to normal levels.

  1. Increase Your Activity

Exercising in your 50s has been found to have a direct impact on the independence people enjoy in their 80s. If you’re not that active, shoot for the recommended 150 minutes per week of moderate activity. If you’re already doing that, either add to your time or work on new wrinkles, such as high-intensity interval training (HIIT), where you add short bursts of intense activity to your usual regimen.

  1. Watch Sugar and Salt Intake

Many debilitating conditions like heart disease and diabetes come down to two things: salt and sugar. High sugar levels are a hallmark of diabetes, and high sodium intake can elevate blood pressure.

  1. Focus on Strength Training

If you’re only doing cardiovascular activity, add some strength training to help fight off the natural decrease in muscle mass. Be sure to work each muscle group—legs, hips, back, chest, abdomen, shoulders, and arms—at least twice per week. And you don’t need complicated machines or a weight set to do this. Simple dumbbells and resistance bands can get the job done, but you may want to schedule a session or two with a personal trainer to help work on a plan and set a routine.

 

To learn more about Hope Center for Rehabilitation and Nursing and all of the services they offer, visit http://hope-center.facilities.centershealthcare.org.