A question of ageHealthy in every decadeOur bodies change over the years – and our lifestyle should adapt accordingly. We tell you what your body needs and when and what it tolerates well!
Always healthy – can this dream come true? The body changes with every year. Thus his personal needs change. If you want to stay fit and slim, you should know how to adapt your lifestyle to your age.
Active from 20
In your twenties, your body is in top shape. Your metabolism is running at full speed – make the most of it: eat a healthy diet rich in fiber, then you can also treat yourself to a treat now and then. If you are physically unrestricted, there are no limits when it comes to sports: whether it's endurance, strength or body&-Mind training, everything is allowed and helps you to stay healthy in the long term. Those who have time should exercise three times a week to get the most out of themselves.
Slim from 30
With increasing age, the body needs less energy. This means paying more attention to your diet. For women, the energy requirement is now around 2100 kcal per day, for men 2800 kcal. It is important to eat a diet rich in fiber: Whole-grain products, fruit and vegetables should therefore be on the menu every day if possible.
Since the metabolism slows down now, exercise is indispensable. Muscles are slimming down faster-. Fat cells build up more quickly. Counteract this with the right strength training! This boosts the metabolism and the more muscle mass you have, the more energy you will use. So that as many muscle groups as possible are stressed, you should do different kinds of sport. The more varied the load, the more flexible the muscles and the rest of the body remain. Endurance sports (such as running, swimming and cycling) also tighten the connective tie and prevent wrinkles – you should not forget that from 25 the aging process begins .
Fit from 40
Even if you don't eat more than before – after a certain age, fat pads seem to settle on the body quite automatically. Women in particular should expect to gain weight as they approach menopause from the age of 40 onwards. But men's metabolism also slows down, which can lead to unwelcome pounds. But you don't have to leave the field to them without a fight! It is important to get enough exercise. In women in particular, hormone levels drop in their forties, which leads to a loss of muscle and bone mass. This can be prevented with sports that train endurance and muscles – dancing and yoga are perfect for staying agile, along with classic workouts like swimming and jogging. Those who do not start exercising until they are over 40 should have their general practitioner examine them beforehand.
When it comes to your diet, it's best now to focus on foods that keep you full for a long time – this prevents food cravings. Oatmeal for breakfast is a great stomach filler, while potatoes, whole wheat pasta, beef steak towards lunch or dinner will satiate you. Bananas are recommended for in-between hunger pangs. Mirjana Muller (49) is an enthusiastic sportswoman. Runs the fitness studio clever fit in Bad Vilbel, Hesse. She does not think much of cliches, myths and prejudices and simply refers to general ignorance when making disparaging remarks about strength training for women over 50. In any case, her weekly program includes 5 crisp workouts: from cardio interval training to yoga to strength training. Mirjana Muller would like to point out to women around the age of 50 that sport at this age in particular leads to a significantly better quality of life and that well-tuned training also leads to a balanced hormone level.
Vital from 50
Every (healthy) food has its very own spectrum of nutrients. To enjoy as many vitamins, minerals and secondary plant substances as possible, you should write the word "variety" in capital letters. One help is to eat colorfully – that is, as many different colors as possible, such as red (z. B. tomato), green (z. B. broccoli) and white (z. B. curd) to the menu.
The fact is that the body develops different needs when it has half a century under its belt. Solid meals are now a must – if you eat in between meals, you make it harder for your body to lose weight. The digestion of a meal takes about three hours – only then are fat reserves accessed. If you can't help yourself, nibble on fruit or vegetables in between sessions. If you're craving calorie bombs, eat them after a high-fiber meal.
You should not give up sports in any case. As in previous decades, muscle mass must be built up to stimulate the metabolism. For those who like it gentler, aqua gymnastics and Nordic walking are a good choice. It's best to get the green light from your doctor before jumping into a new sport! Germain Schmitt (51) works out at the gym despite her age clever fit. She is currently preparing for the Bikini competitions of the German Natural Bodybuilding& Fitness in May before. The 51-year-old completes up to five strength training sessions a week and also goes jogging and hiking. Sport keeps her young and dynamic and she has already met many interesting people and made new contacts. Germain Schmitt believes that it's never too late to start exercising. She advises other women her age to simply dare to do more.