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Nutrition and Fitness for Those Over 50

A wholesome, nutrient-rich diet is important for anybody at any age in order to maintain good health. But dietary requirements change as we get older and should reflect our lifestyle. Men and women both have specific dietary needs that should be addressed in order to retain good physical and mental health as we get older. Because activity levels are likely to drop, a drop in daily calories should also be implemented in order to avoid unwanted weight gain.

Women who are not physically active should limit their intake to about 1600 calories a day. Those that are somewhat active should consume approximately 1800 calories and those who are very active need to take in about 2000 calories daily. For men, an additional 400 calories per day over their female counterparts is recommended for the same levels of activity.

Women over 50 should also make sure that they are consuming the right nutrients that are important for their age group. Calcium and vitamin D are especially essential for older women in order to avoid bone issues like osteoporosis. Increasing your intake of broccoli, salmon, oranges and legumes can help increase levels of essential nutrients. Make sure to make up any shortfall with daily supplements in order to make sure you’re getting in 1,000 to 1,500 milligrams of calcium per day.

Men over 50 also have certain dietary needs as they age that should be met to ensure a better quality of life. Fiber plays a much important role in our diets as we age and older men should make sure to get at least 30 grams of fiber a day. This increased intake will help bowel and digestive functions and is great for maintaining good heart health.

Combining better eating habits with a comprehensive exercise regimen can mean many more years of healthy living and contributes to an overall better quality of life. Begin, or maintain, your regular exercise program with a personal trainer at Forever Young Fitness. We concentrate our efforts on helping to create better fitness for women and men over 50. A personal trainer can help guide you into proper exercise for over 50 and keep you on the right track. Call us at 901-881-1147 to set up your one-on-one sessions now.

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