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  • Writer's pictureGregory D. Hamilton

More Can Be Better!

Forget about Less – Do More of These Things

Do you ever feel like you’ve gone through life being told what NOT to do?

  • DON’T eat so much…

  • DON’T sleep late…

  • DON’T think about your own needs…

Well, let’s forget all that for now and flip it around. Focus on the positive actions you can take to build the healthy habits you desire.

If you want to mature with strength, independence, and vitality – living life on YOUR terms for as long as possible -- then do more of these six things regularly and joyfully.

  1. Eat more fresh fruits and vegetables. Try for at least five servings a day. Keep track on an app or paper throughout each day.

  2. Drink more water. For the average adult, 8 cups (64 ounces) per day is a minimum; half your body weight in ounces is ideal. Keep track of this daily, too. Doing so helps you see your progress.

  3. Sleep more, and on a regular schedule if you can. Studies say most adults need 7 to 9 hours of good sleep a night, and we struggle to get enough sleep later in life. Make it a priority. Despite what you might’ve been told as a child, SLEEPING DOES NOT MEAN YOU’RE LAZY. It means you’re taking care of yourself.

  4. Share love more. Hugs, cuddles, intimacy… Emails, phone calls, holding a pet… Touch -- and staying in touch -- are good for us, physically and psychologically. If you haven’t told someone “I love you” lately, you’re missing out!

  5. Move more. Walk, jog, hike, take the dog out, dance around the house in your underwear… NO ONE WILL JUDGE! If more people purposefully moved their bodies every day, even for just 20 minutes or so, we’d be better off. Start small if you must. Aim for 150 hours of moderately intense cardio exercise a week, and two sessions of strength training a week. This leads us to…

  6. Lift weights more. Maybe nothing else is more important to health after 50 than maintaining your strength. Unfortunately, most people don’t know this, or they want to hide behind old cliches about not wanting to “get too bulky.”

The truth is: We all lose muscle mass as we age unless we engage in strength training – which includes free weights, machines, yoga, and bodyweight exercises. And we all need muscle just to get through daily life at the minimum – before we even start talking about being strong enough for other activities.

When we stand up off the couch or toilet, that’s because of muscles. When we carry groceries inside, we’re using muscle. And staying strong prevents falls – plus the bone fractures that can come with them.

Talk with me about getting started on resistance training. It is essential to age well – with more health, more confidence, and more independence.

More never felt so good!

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