How to protect my hard-earned muscles as you age
People often wonder how to maintain or improve their physical health as they age. I am here to tell you that you can become healthier through exercise and nutrition, but it requires changes in your behavior and a commitment to achieve this goal, but I promise it is worth it.
As I approach sixty years old, I feel aches and pains that I did not feel when I was younger. I certainly can not lift the amount of weight in the gym that I use to, but do I really have to? Packing all the weight on the bar becomes more about ego and vanity than it does health and that can also lead to muscle tears and injuries when the goal really should be about quality health and extending your life here on earth.
In my twenties in the late 1980’s I was a former bodybuilder and competed in several shows including the Junior Nationals in Chicago where I placed in the top ten in the Heavy Weight Class which is males over 198 ¼ pounds. By 2000 I was an old guy racing on a cycling team in California competing in road racing and mountain biking and by 2010 I had started running in half marathons when I was in my late forties and early fifties.
I did notice a change when I turned fifty in my metabolism and my testosterone level. Both dropped. I always had low blood pressure but did see it go up after fifty. If you have not had a thorough physical, I would encourage you to get one that includes urine and blood test.
Many men are resistant to seeing a physician, yet this is one of the most important steps you can take to a healthier lifestyle. At 56 I discovered I had chronic kidney disease. I know my body well enough, and at that time I knew something was not right. On a morning run, I was experiencing severe cramping to the point that I felt I would strain my calve muscles. Also was experiencing dry itchy skin, nausea, and urinating more often. Went to see my physician and after a series of blood and urine tests discovers I had CDK. More than likely caused by taking way too many aspirins over the years to suppress migraine headaches that I had experienced much of my life and a high-pressure work environment did not help things.
My younger brother this past February at age 56 was diagnosed with co-rectal cancer. The size of the tumor was 10 centimeters. The doctor said this would not have been an issue if he had gotten a colonoscopy. He recently had surgery to remove the tumor and is now undergoing chemotherapy.
I am sharing this with you as a warning to see a physician, get an annual blood test, and have a colonoscopy performed starting at age fifty.
I am a person that has monitored my body and health very closely over the years. I raced bicycles and did half marathons and other competitive events.
Supplements like creatine are not the answer to building muscle as some believe, however changing up the diet is a must.
I did a hair analysis that determines what vitamins and minerals were low or high and what you should eat to balance them out.
I eliminated processed foods, and cut out many carbs and simple sugars. Stick with single-source food items, plenty of greens, fish, poultry, and red meat occasionally. I have reduced the portion size and introduced intermediate fasting.
I include more cardio and stretching in my workouts. The average time I spend in the gym is about one hour about four to five times a week. For cardio, I run or walk anywhere from four to six miles a day about four times a week and supplement cycling about four to five times a week.
My goal is to maintain a body fat average of around 16 % because I know over the years that is when I feel my best. Am I there currently? No, but I am back on track after this pandemic which side-lined so many of us.
According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams. You may need more protein on a daily average depending on age and the intensity of your daily exercise routine.
Daniel Pendick, Former Executive Editor, Harvard Men’s Health Watch reported in the Harvard Health Blog that “It’s also important to consider the protein “package” — the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. Aim for protein sources low in saturated fat and processed carbohydrates and rich in many nutrients.
One more thing: If you increase protein, dietary arithmetic demands that you eat less of other things to keep your daily calorie intake steady. The switches you make can affect your nutrition, for better or for worse. For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, is a healthy choice — though how healthy the choice also depends on the total protein package”.
The Mayo Clinic reports that The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day. Again these are just guidelines and you should adjust your eating habits to fit your activity level and your own personal goals.
For many, my fitness schedule might appear to be extreme but over the years I have found out what works for me, and I encourage all of you to find out what fitness schedule works for you based on your work and personal demands. I hope all of you can lead a healthy life that you can enjoy well into your nineties and beyond.
