Aging

Image: Morten Skovgaard 

There are limited research and anecdotal reports on the aging muscles and recovery following a physically-strenuous activity. Some studies suggest that with aging comes slower muscle recovery. However, there are also studies suggesting that there is no difference in recovery speed between the younger and older age groups if both groups have similar fitness history.  
It may still not be clear as to whether or not there’s a difference in the rate of muscle recovery between the two but there’s one thing for sure – any physically-straining activity can cause muscle damage and the recovery phase is important to repair those muscles. 

Why Muscle Recovery Matters  

Rest is a vital element of any physical activity – whether you’re into strength or endurance training.   
Athletes or anyone in sports or fitness know that the only way to get better with what they’re doing is to expose the body to different stresses. To adapt to the stresses it was exposed to, the body has to undergo the recovery stage. 
The recovery stage has its purpose. It allows the muscles to repair themselves and to engage those that are sore from the workout.   

Different Techniques in Muscle Recovery  

The following are the things to keep in mind during the muscle recovery phase:    
Rest  
Getting at least 7 hours of uninterrupted sleep is one of the most important aspects of muscle training.   
When we sleep, the growth hormone, which aids in muscle recovery and regeneration, is released naturally.   
We also consume less energy when we sleep, which enables our bodies to make the most of the nutrients of the food we had during the day.   
Our brains can benefit too when we get enough sleep. A well-rested brain is needed for staying motivated and focused for the next training session.   
Massage  
There’s a good reason why many people look forward to a good massage after a long hike or day at the gym. Massage loosens up the muscles, boosts oxygen and blood flow into the muscles, helps in getting rid of the lactic acid buildup (this buildup contributes to soreness), and aids in the delivery of nutrients to the muscles.    
Hydration and Eating  
Hydration and nutrition are one of the most fundamental yet often overlooked aspects of muscle recovery.   
Hydration  
The importance of hydration during a workout is often emphasized in many fitness articles but its value after a workout is usually overlooked.  
Staying well-hydrated after a workout can be the key to unlocking optimal performance.  
It helps in protein synthesis (the process of rebuilding muscles), improves the efficiency of the digestive process which is needed for the body’s absorption of nutrients, reduces fatigue, and contributes to faster heart rate recovery.  
Nutrition  
Feeding your body with the right food is one of the vital keys to muscle building. Without proper nutrition, you are simply wasting your training.  
Here are some of the best foods to have while on recovery stage. These are well-recommended by nutritionists for enhancing your muscle recovery phase:  

• Cottage cheese  

This type of cheese has two types of protein – casein and whey.  
Casein is a slow-acting protein, enabling your muscles to recover even when you’re asleep. Whey, on the other hand, is well-known for its ability to replenish muscles quickly after a workout (this is the reason why most protein shakes have whey protein in them).   

•  Nuts and seeds  

The omega-3 fatty acids in nuts and seeds aren’t just for those who are after their heart health. They are also great for those who are building their muscles. They help in fighting inflammation, aids in protein synthesis, and a good source of zinc for boosting the immune system function.  

•  Spinach  

Spinach is an antioxidant powerhouse. It fights free radicals in the body, strengthens the muscles, and maintains normal muscle and nerve function.  

•  Sweet potatoes  

Sweet potatoes are a muscle builder’s staple food. This starchy vegetable helps in replenishing glycogen stores after a workout and a good source of vitamin C and beta-carotene, which helps keep your body healthy and strong.  
The good thing about these foods is that you can do almost anything with them – snack on them, incorporate them in your post-workout shakes or add them to your post-workout and recovery meals.    
 
Have you tried any of these techniques after a workout? 

Image: Adam Bautz 

“Am I fit enough to do this adventure trip?”   
Fitness level is one of the biggest concerns of 50+ adventurers. And it’s totally understandable considering the changes the body goes through as we age. 

How the Body Changes as We Age 

Changes in the Weight 
Our body needs less energy as we used to when we’re in our 20s or 30s. This is why mindless eating and the lack of physical activity can make the dreaded weight gain inevitable at this stage.  
What you can do: Ditch processed food and focus on nutrient-dense food like vegetables, fruits, and lean meat.  
Changes in Heart Function 
The heart naturally slows down with age and the arteries could become stiffer, leading to high blood pressure and possible heart enlargement. 
What you can do: Watch what you eat. Your diet can make a difference between having a healthy heart and being at risk for having a heart disease. Opt for foods low in saturated and trans fat, sodium, and added sugar.
Getting physical can help too. Aim to have at least 30 minutes of moderate intensity exercise most days of the week. 
Changes in the Bones and Joints 
Long-term use can lead to the wear and tear of the bones and joints. At this stage, bone and joint problems such as osteoporosis and osteoarthritis can develop. 
What you can do:  For optimal bone health in your 50s, you need to focus on your intake of calcium, vitamin D, and exercise. If you are a female, the more you should be watchful of your diet and physical activity especially in your 50s. Women, in general, are at higher risk of developing osteoporosis. A well- balanced diet and regular physical activity can help in maintaining bone mass. 

Tips for 50+ Adventurers 

Hiking is a great way to explore the outdoors and work different muscles of your body including your heart. For 50+ adventurers like you, the following tips can help you gain the confidence for exploring the outdoors: 
1. Prepare 
You probably know by now that your body responds differently to physically-challenging activities. Hence, it’s essential to prepare for a hike or any outdoor activity especially if you haven’t done it for quite a while.
Plan ahead and start working out regularly weeks or months from your booked trip. For a hiking trip, you can benefit a lot from doing HIIT or high-intensity interval training. It improves both aerobic and anaerobic fitness and prepares your body for the strength you’ll need on your hike. 
2. Work on your leg strength 
For an enjoyable experience during the hike, you need to work on your leg strength.  
Hopping on your treadmill at a higher incline and doing squats and lunges are some of the ways you can improve your leg strength. 
3. Don’t forget to strengthen your upper body 
For longer hikes, you need to strengthen your upper body (think of your core and shoulders).  
Strengthening your upper body won’t just help you carry your things with more ease but it can also help in improving your flexibility and balance, which are vital in most physically demanding activities. 
Doing crutches, bridge, and planks are great for building a strong core. 
4. Do some practice hikes 
Practice hikes are great for finding out how your body responds to physical stress and figuring out areas you can work on. 
For practice hikes, look for variable terrain and elevation. This will help you gain insights on how your body responds to certain changes and how you can cope with them without injuring yourself. 
5. Prepare yourself mentally 
Mental preparation is as important as physical preparation. Fear is one of the most common reasons why some people backed out from a booked hiking trip or gave up in the midst of a long hike.  
Include visualization as part of your preparation. Think of your ideal outcome for this trip and really feel it. When doubt starts to creep in, remind yourself why you’re doing this and why you are more than capable of doing it. 

Image: Hamza Butt 

We all know that exercise can do wonders for our physical and mental health. However, there are still some of us who view exercise as something that can only benefit those who are in their 20s or 30s. This is far from the truth as exercise can benefit anyone, regardless of age. In fact, the older we get, the more reasons we have to get into the habit of working out regularly. 

Exercise and Aging 

Our bodies undergo several changes as we age. Although we don’t have complete control on some of these changes, there are things we can do to slow down the progression of these changes. One of which is exercise.  
Research suggests that regular physical activity throughout a person’s life can help in slowing age-related declines. Regular exercise can also help prevent the onset of diseases associated with obesity and sedentary lifestyle. These include diabetes and heart disease. If you’re just new to working out, you’ll be happy to know that by getting into regular physical activity, you can reverse the damaging effects of your years of inactivity. 
Staying active as you age also have the following benefits: 

• It protects you from the ill effects of brain damage.
  The more activity you do, the better your brain functions. This has been attested by several studies including one from Rush University Medical Center.Using the MRI scans of 167 patients in their 80s, the researchers found out that those who were most active had no ill effects on mobility despite having areas of brain damage. This has something to do with the physical activity’s protective effect against brain damage. Hence, the more active you are, the less likely the brain damage is going to affect you.
• It enhances mobility, flexibility, and balance.
  Exercise helps in improving strength, flexibility, and posture, which in turn, helps in reducing the risk of falls.
   
• It helps maintain brain function.
  Aging can cause a decline in our cognitive function. This is why doing Sudoku and crossword puzzles are recommended for the aging population. But did you know that exercise can have more benefits on the cognitive function than activities like these? It helps in keeping the brain active and helps prevent memory loss, dementia, and cognitive decline.  

Best Exercise For Your Age 

Exercise may be that magic pill for staying youthful but not all exercises are created the same especially if we take into consideration one’s age. Obviously, a 50-year old body is not the same as a 20-year old. You can’t push your body as much as you did when you were younger, no matter how much you try to do it. Plus, your body’s needs are different when you were younger.  
Below is a short guide on what type of exercise you should do based on your age: 
In your 30s… 
When you reach your 30s, you’ll notice that your weight doesn’t come off easily as it used to. It’s because after age 20, your basal metabolic rate drops by 1 to 2 percent every decade.  
In your 30s, keeping fit means hard work. Fitness specialists recommend doing cardio/resistance training four times a week. They also recommend doing strength training for every muscle group twice a week with 2 days rest between sessions. 
In your 40s… 
By the time you reach 40, your metabolism slows down further, you lose more lean muscles, and your body fat increases. At this stage, even women who don’t seem to put on a pound may start to gain weight.  
The best workout routine for this decade is cardio for at least three days a week and doing more resistance training. When you’re in your 40s, you have to train hard and work out consistently. 
In your 50s and 60s… 
In your 50s and 60s, your metabolism will feel like it’s a crawl. And it’s not just in your mind. In one research, it shows that women gain an average of 12 pounds eight years after menopause.  
In these stages, you can benefit from doing cardio 4 to 6 times a week for 20 to 40 minutes each session. Low-impact exercises like yoga and tai chi are great add-ons in your routine. They are great for balance which can help reduce your risk of falls.  
There’s really no perfect age to start working out but the sooner you start it, the better. 

Image: Brian Robinson 

The fountain of youth is yet to be found but researchers have discovered something closer to it – tai chi.  
A new study published in Cell Transplantation revealed that tai chi has anti-aging benefits. Originating in ancient China, tai chi is often described as “meditation in motion.” It’s a low-impact, slow-motion exercise that involves deep breathing and mindfulness (hence, it’s called meditation in motion).  
Unlike other forms of exercise, the movements in tai chi are not forced and are often in circular motion. In tai chi, the muscles are relaxed, joints are neither fully extended nor bent, and the connective tissues are not stretched. These make tai chi an exercise that can be easily adapted by anyone. 

Tai Chi and Aging 

The study involves three groups of volunteers under the age of 25 who engaged in tai chi, brisk walking, and those who don’t have any exercise habit at all.  
Researchers found out that those who engaged in tai chi have higher CD34+ cell count compared to two other group of volunteers.  
CD34+ cells are considered as “cluster markers” for blood stem cells that play a role in self-renewal, proliferation, and differentiation. Cell renewal helps in repairing and maintaining organ systems that usually slow down as a result of aging.  

Other Benefits of Tai Chi 

Aside from cell renewal, regular practice of tai chi is also shown to improve one’s mood, enhances one’s flexibility, agility and balance, lowers blood pressure, and improves one’s energy and stamina.  
Studies have also revealed that tai chi can benefit people with the following conditions: 
Parkinson’s Disease 
In a study published in the New England Journal of Medicine, it was found out that those with Parkinson’s disease who practiced tai chi had fewer falls and had significantly improved their posture and gait. 
Fibromyalgia 
Those with fibromyalgia can also benefit from tai chi. It’s shown to provide relief from joint pain and other symptoms associated with the condition. 
Chronic Heart Failure 
Researchers from Harvard Medical School and the Beth Israel Deaconess Medical Center found out that patients who regularly practiced tai chi slept better and have a better overall quality of life. 
Depression 
Tai chi is an effective mood booster. According to the American Journal of Geriatric Psychiatry, a weekly tai chi exercise can help in improving the symptoms of depression. This has something to do with tai chi’s positive psychological effects. 
Diabetes 
A research published in the British Journal of Sports Medicine indicated that this low-impact exercise can help improve blood glucose levels and the overall immune system response in those with type 2 diabetes. 
Other Conditions 
There are also evidences showing that tai chi can help people with dementia, cognitive impairment, traumatic brain injury, insomnia, and those with breast cancer.  

How Tai Chi Works 

Tai chi is all about the uninhibited flow of energy through the body (also called the Qi). Its movements are carefully designed to boost blood and energy flow.  
Tai chi works well in improving posture and gait as the movements emphasize correct spinal alignment.  
It’s a good form of exercise, involving breathing techniques and physical activity. The interplay of these elements makes tai chi a good stress buster. It helps one stay focused and release the stress-related tension. 
Tai chi can help improve flexibility and range of motion as it’s a combination of movements that involve different muscles, joints, ligaments, and tendons.   

Getting Started with Tai Chi 

Learning tai chi can be a rewarding experience, not to mention the multitude of health benefits you can gain from it.  
Like other forms of exercise, you don’t become an expert in tai chi on the first day or even at first week of practicing it. Hence, as a beginner it’s very important to persevere with the practice. Give it time to really absorb and understand the essential principles of tai chi. It also helps to have an open mind to the different aspects of this exercise.

Image: Thomas Kohler 

Makeup can accentuate your looks regardless of your age. However, using makeup and even the process of choosing the right one can get tricky as we age.  
There are several skin changes that happen as a result of aging. Skin tends to get drier and less supple, making fine lines more apparent. On top of that, there can also be age spots that result from years of unprotected sun exposure.  

Makeup and Older Skin 

Even if you already have these age-related skin changes, know that you can still look fab with a full-face makeup. The keys are choosing the right products and learning how to apply them.  

Choosing the Right Products 

• Choose the right foundation 
  When it comes to choosing the right foundation, go beyond color matching and undertones. You need to consider other factors such as sun protection and skin hydration. Hence, a good option is a moisturizing foundation with SPF. It protects your skin from the sun without causing dryness. Most good quality moisturizing foundation has lighter finish, which makes it easier to blend.As much as possible, avoid very thick or loose powder foundation. These products will eventually settle into the creases, making the fine lines more visible.

• Choose a cream blush 
  A cream blush with a light satin finish can give your face a natural glow. Since it’s in a cream form, you can easily apply it on the apples of your cheeks and blend it lightly.

• Choose eye shadows with light satin finish 
  Eye shadows on neutral tones and with light satin finish can emphasize your eyes and can naturally brighten them.

• Choose a moisturizing lipstick 
  Satin, moisturizing lipsticks can provide your lips with color and a fuller look. You can make it look more natural by choosing neutral colors like light pink. 

Applying Makeup on Older Skin 

1. Prepare your skin
   Before applying makeup, make sure that your skin is clean and well-hydrated. The age spots and other age-related skin blemishes are easy to cover up if the skin is exfoliated and well-hydrated. It also makes it easier to apply your makeup more evenly.
2. Don’t forget the foundation primer
   A foundation primer can minimize the appearance of your pores, even out the appearance of your skin tone, and it helps prevent foundation from settling into your fine lines. It also makes your foundation last longer.
3. Apply your foundation
   The best type of foundation for a mature skin is the liquid or cream type. Choose the liquid type if you have good skin, one that is relatively free or with just a few skin blemishes.You may opt for a cream type if you have more visible age spots and broken capillaries. This type of foundation provides better coverage and is more opaque. You should also consider a cream type if you find yourself applying the liquid type thickly.
4. Use concealer over your foundation
   Concealer can help hide those skin flaws that were not covered by your foundation.Since a concealer is completely opaque, you don’t really need that much. Just dab a small amount of it on the flaw and work it with your foundation. You can use a rounded concealer brush to help you control the amount of concealer you put on your face (too much concealer can lead to a cakey appearance).
5. Use a large powder brush for your face powder
   A face powder can give you a matte finish. Applying it with the use of a large powder brush can help prevent the chalky appearance. Also, when applying the face powder work downward. Start from the forehead and work your way to the chin. This will help prevent the mask-like effect. And once you’re done, gently pat your face with a fleecy puff to remove the excess powder.
6. Finish your look with a lipstick
   Light-toned, satin finish lipstick can make your lips look fuller and smoother. A lip brush is not necessary but using one can make your lipstick last longer.