balance

Longevity Tip ~ Are You Getting Enough Protein?

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Power up with protein

Most people probably get enough protein through their regular diet, but be mindful of protein intake when you’re doing weight training, as your body uses the components of dietary protein to build muscle. A 2015 study in the journal Nutrients suggests a daily intake of 1 to 1.3 grams of protein per kilogram of body weight for older adults who do weight training.For example, a 175-pound man would need about 79 to 103 grams a day. If possible, divide your protein intake equally among your daily meals to maximize the body’s ability to create muscle, says Vijay Daryanani, a personal trainer with Harvard-affiliated Spaulding Outpatient Center. Also, consume about 20 to 40 of those daily grams after a workout to help with muscle repair.

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Longevity Tip ~ Balancing

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Keep Your Bones and Muscles Strong

If your thigh muscles are weak, chances are you will become more frail as you age. So it’s time to strengthen those thighs to keep you young and agile.

Standing on one leg strengthens your thigh muscles. Every morning, stand on only your right leg for 10 seconds. Then switch to your left. Repeat three times on each leg for best results. Being able to balance will not only strengthen your thighs, but your brain as well!

Wellness Tip

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Have fun and don’t take yourself too seriously. Balance in life is important for maintaining emotional health. Too much emphasis on work causes stress as well as wear and tear on the body and mind. Take time off; go to the beach, the park or a movie to take your mind off your current quandaries. ~ Z. Hereford

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