3 Things That Don't Have To Happen Just Because You're Aging

In a society obsessed with youth, getting older does not have a good reputation. Social media is filled with parodies about bending down to pick something up and throwing out your back, feeling tired 24/7, and gaining weight just by simply looking at ice cream. And prospective clients share similar annoyances with me during their consultations with things like, “Ever since I turned 30, my metabolism has slowed down.” Or, “Ever since I turned 30, my lower back is constantly sore.” 

It’s as if we attribute the act of turning 30 to these results instead of the truth: Your body doesn’t have a trigger that is set off when you turn 30. However, your body does respond to the one huge thing that commonly happens as you age: You move less. 

And because you don’t have to move less, the following 3 things also don’t have to happen either. Keep reading to learn what they are and how to improve*. 

You don’t have to live with a sore lower back

Babies spend most of their time on the floor, until one day, they begin to learn how to get up and down from the floor. Toddlers show off the most exemplary squats as they bring their hips down to pick up toys before running off. Elementary school children chase each other around, jump off of jungle gym equipment, and ball themselves up in corners during hide-and-seek. Middle school and high school students dedicate themselves to sports and spend weekdays practicing and mastering major movements patterns. 

Some adults take those movement patterns with them into college sports. Many adults start to drop off of formal physical activity as soon as they step foot on their college campus or their first job site. And that lack of formal physical activity starts to have an impact. Over 80% of people spend all or most of their day sedentary and often in poor posture. This lifestyle significantly weakens your core and lower body muscles, which is one of the main causes of that lingering tight or sore feeling in your lower back. 

To improve your condition, the broad guidance is to move more. To make it more specific, be more mindful of your posture and try not to round your spine as you sit at your desk. If possible, have a standing desk option and rotate between your sitting and standing desk every hour. At the top of the hour, take a short walk to use the restroom, wash your hands, fill up your water, and add on a few extra laps around your house or office. And most importantly, strength train regularly to keep your glutes, back, and core strong. 

You don’t have to feel tired all the time 

Relying on caffeine to get through the day is a tale many people know all too well. The bigger problem is, way too many people count their morning cup of coffee as breakfast. 

Your body quite literally uses calories as energy. You wouldn’t get in a car with the fuel tank on E and expect to get anywhere, so why would you start your day with your bodily fuel tank on E and expect to feel energized? 

Eating a well-rounded breakfast with a source of carbohydrates, protein, and fat is the best way to kickstart your day. Additionally, ensuring that you’re eating enough calories every day overall is another important step in maintaining your energy levels. Many diet plans encourage caloric deficits that are way too low for an adult. It’s important to consult with a professional to learn what your individual needs are and how you can best meet them.

You don’t have to adjust to a slower metabolism 

Contrary to popular belief, your metabolism doesn’t begin to slow down until you reach age sixty. And from there, there is only a .7% decline in metabolism per year. 

So if your metabolism isn’t slowing down, why might you be gaining weight as you navigate through your 30’s? Likely because of both of the above factors: you’re moving less and not fueling your body properly. 

Let’s revisit the term sedentary – it’s defined as someone who takes less than 5,000 steps a day, which equates to about 2.5 miles. A healthier person and step count is about 7,500, or around 3.75 miles. This amount of activity alone improves cardiovascular and mental health and can help to maintain your metabolism.

But can someone actually improve their metabolism? 

Yes! Through strength training. The more muscle you have, the more energy your body burns at rest. So not only do you have to worry about your metabolism slowing down, you can rest assured that you’re amping it up!! Not to mention the other benefits of strength training, like increased bone density, better balance, improved sleep, enhanced mood, and decreased risk of injury. 

A major factor in a slowing metabolism is a loss of muscle mass. Coupled with a well-rounded, nourishing diet that is ample in protein, fiber, and healthy fats, strength training is the most effective and efficient way to maintain or increase muscle mass and in turn, maintain or increase your metabolism and your health in every phase of life. 

If this sounds like something you’d like to learn more about, Holistic Wellness Programming could be a great fit for you! Your custom program will include a 4 week strength training plan along with custom nutrition guidance that will help you to align your nutrition habits with your health and wellness goals. Click here to schedule a complimentary consultation! 

*The information provided here is for general informational purposes only and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.