With the start of a new year and a new decade, there’s never been a better time to place more focus on your health. (And I’m not talking about a beach body, although if that’s your goal, more power to you!) What I’d like to focus on are health and fitness resolutions to help you live longer and age better.

If you’re tired of overeating, feeling stressed out, and having trouble getting off the ground when you play with your dog or grandbaby, keep reading for a list of the top five resolutions you need to age well in 2020 and beyond.

1. Get a Good Night’s Sleep

Did you know that cheating your body of sleep decreases blood flow to the brain? Or that it accelerates brain aging? Yikes! That’s why 2020 is the year to stop burning the candle at both ends. Instead, aim for seven to eight hours of quality sleep EVERY night.

2. Strength Train to Stay Young

Remember the saying, “Use it or lose it?” This wisdom applies to many different systems of the body, including our muscles. The natural aging process leads to a decline in strength. Researchers have found that muscle mass diminishes each decade over 40, but individuals of any age (even centenarians) can increase their muscle mass through the use of lightweights. That’s why your fitness after 50 goals must incorporate strength training.

© Marcos Casiano | Dreamstime.com

3. Get Your Protein

Along with regular strength training, it’s critical to eat high-quality protein. Why? It helps balance blood sugar and suppresses hunger. It also provides needed building blocks for the brain and even switches on a critical longevity gene, which leads to more efficient DNA repair. How much protein should you aim for at each meal? Three to four ounces from quality sources such as salmon, nuts, beans, and Greek yogurt.

4. Maintain a Healthy Weight

When it comes to aging, even a little extra weight can put us at increased risk for diabetes and other chronic diseases. That’s why it’s important to practice portion control, mindful eating at a slow pace, and food journaling.

© Dr. Maria Cristina

5. Get Extreme!

Did you know that exposing your body to brief episodes of extreme cold or heat can help turn on your longevity genes and rev up cell rejuvenation? Put this principle into practice by finishing each shower with a burst of cold water. Or start a sauna bathing practice this year.

Health and Fitness Resolutions

The health and fitness resolutions above will help you set a different tone for how you want to age in 2020 and beyond. Here’s to a year of increased strength, better nutrition, and the confidence that comes from achieving your goals.

Are you ready to reclaim your youth, vibrancy, and sexy body at 50+? Great! I’m here to help. Access my free video training now to jumpstart your journey into the Age Well System. Or book a complimentary phone call to discuss your fitness goals and how we can work together to achieve them.