{"id":1280,"date":"2023-05-25T15:46:47","date_gmt":"2023-05-25T15:46:47","guid":{"rendered":"https:\/\/HealthChicChatter.com\/?p=1280"},"modified":"2023-05-25T15:46:47","modified_gmt":"2023-05-25T15:46:47","slug":"3-ways-to-increase-your-healthspan","status":"publish","type":"post","link":"https:\/\/HealthChicChatter.com\/?p=1280","title":{"rendered":"3 Ways to Increase Your \u201cHealthspan\u201d"},"content":{"rendered":"

What\u2019s that? Healthspan is the period of life during which a person is healthy and free from disease. It is different from lifespan, which is the total number of years a person lives. A person can have a long lifespan but a short healthspan, or vice versa. I want my healthspan to align with my lifespan, don\u2019t you?\u00a0 \u00a0To do this, I\u2019ll focus on these 3 things: strength training, eating healthy, and sleeping well.<\/p>\n

So, here\u2019s the thing, as we age, our bodies \u201ccan\u201d go through a number of changes. My friends, I\u2019m here to tell you that many age-related declines in health are related to lifestyle decisions\u2026not age. And, one of the most significant changes is a decrease in muscle mass. The loss of muscle mass can lead to a number of problems, including decreased strength, balance, and bone density. In fact, muscle is so important<\/a>, that it is used to determine not just lifespan and healthspan, but as a metric that unlocks our longevity potential!<\/p>\n

To combat potential <\/em>aging changes, it\u2019s very important to strength train<\/strong>. Strength training helps to build muscle mass and improve bone density. It can also help to improve balance and coordination.<\/p>\n

If you\u2019re wondering how to get started, there are a number of different ways to strength train. One popular method is to use weights. Weights can be used to target specific muscle groups or to do full-body workouts. While a gym can provide a variety of options, it\u2019s quite easy to get a great workout from home using your body weight, bands, gliders, or a ball.\u00a0 Resistance bands are a great option for individuals new to strength training or who have joint pain.<\/p>\n

No matter which method you choose, it is important to start slowly and gradually increase the weight or resistance as you get stronger<\/strong>.<\/p>\n

In addition to strength training, it is also important to eat a healthy diet<\/strong>. A healthy diet includes plenty of protein, fruits, vegetables, and whole grains. Limit ultra-processed foods and try to avoid chemicals, dyes, and preservatives AND be aware that \u201cnatural flavors\u201d aren\u2019t healthy. Read your labels!<\/p>\n

To help your muscle-building efforts on the diet side, protein is essential for building and maintaining muscle mass.<\/strong> Fruits and vegetables are packed with vitamins and minerals that are essential for overall health. Whole grains provide fiber, which can help to keep you feeling full and satisfied.<\/p>\n

It is also important to get enough sleep<\/strong>. Sleep is essential for muscle recovery. When you sleep, your body releases hormones that help to repair and rebuild muscle tissue. Most adults need around 7-8 hours of sleep per night. However, some people may need more or less sleep. (see prior post about sleep<\/a>!)<\/p>\n

Finally, it is important to listen to your body<\/strong> and take breaks when you need them. If you are feeling pain, stop the exercise and rest.<\/p>\n

While strength training is a great way to stay healthy and fit as you age, below are some additional tips for anyone looking to improve their health and fitness today:<\/p>\n