Health Desk: After the age of 45, many natural changes start happening in the body. Muscle strength may gradually decrease, metabolism may slow down and it is also common to feel tired throughout the day. However, experts believe that by eating right, regular exercise and adopting a healthy routine, one can remain fit, energetic and active for a long time.
1. Do strength exercises daily
Muscle density begins to decrease with increasing age. In such a situation, doing light strength training or body weight exercises at least 2-3 days a week can be beneficial. Body strength and balance can be improved with the help of push-ups, squats, dumbbell exercises or resistance bands.
2. Eat protein and balanced diet
After 45 years the body needs adequate protein. Protein sources like pulses, cheese, egg, fish, chicken, milk, curd and soya can help in keeping muscles strong. Also include seasonal fruits, green vegetables, whole grains and adequate water in your daily diet.
3. Get good sleep of 7-8 hours every day
Good sleep is essential for body recovery, hormonal balance and mental health. Chronically poor sleep can lead to fatigue, irritability, and decreased performance. Therefore, it is considered better to make a habit of sleeping and getting up at a fixed time every day.
4. Reduce stress and take regular walks
Mental stress also affects physical health. Doing 30 to 45 minutes of brisk walking, yoga, meditation or deep breathing exercises every day can help reduce stress and maintain better heart health. With this, the energy level in the body can also remain better.
5. Get regular health checkups done
After the age of 45, it is considered necessary to get blood pressure, blood sugar, cholesterol, liver and kidney checked from time to time. Apart from this, prostate and heart related tests should also be done on the advice of the doctor. If the disease is detected in the early stages, treatment can be more effective.
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