healthylifestyle Archive -

When I browse the Instagram profiles of fitness gurus over 50, I suspect I’m doing something wrong.

The steely bronze bodies with mountains of muscles, who spend hours every day in the gym on heavy equipment or hike mysterious trails in the great outdoors, impress me greatly.

I have great respect for people who put so much effort and time into their fitness. However, I’m constantly thinking that they probably don’t have time for anything else in their lives.

I recently saw a report on TV about a well-known fitness influencer.

It was about her career, how it ruined her and how she struggled with significant
health problems. Of course, this isn’t a mandatory scenario.

But how much exercise do we really need to stay healthy—fit and productive—for as long as possible?

The fact that you can still look good is a bonus, but not an explicit goal. I thought about this question thoroughly and tried out many models.

My well-being, good sleep, and performance served as benchmarks. This is how you sleep well!

First, I realized that a daily exercise session of about 45 minutes, consisting of three-quarters intensive cardio and one-quarter strength training, was counterproductive due to the insufficient recovery time.

I was tired, unfocused, and my performance was at rock bottom.

Afterward, I took a rest day between training sessions. Short walks, stretching,
morning exercises, and Tai Chi sessions remained unaffected.

I felt better, and my performance parameters improved. What about the fun factor in sports – is it necessary?

A resounding “yes”!

Because a sport that’s fun boosts motivation and is good for the soul. Therefore: find your favorite sport that you’re passionate about. Once a week would be enough.

Then even the mandatory exercises in the gym or on your mat at home will be easier.

No matter what sport you practice, an important aspect is training your body’s flexibility and suppleness.

You can achieve this with stretching sessions and expanding the range of motion
of your joints.

Here are my 6 tips for healthy exercise that’s fun and doesn’t overtax your muscles:

1. Twice a week, 25 minutes of cardio and 20 minutes of strength training with weights or resistance bands.

2. One to two times a week, do your favorite sport like badminton, soccer, dancing, paddling, sailing, or something else.

3. Daily 5-10 minutes of morning gymnastics, right after getting up, preferably in your pajamas by the bed, with stretching sessions and yoga elements, such as the morning salutation.

4. Five minutes of Tai Chi outside before breakfast. A terrace or balcony also serves this purpose.

5. A daily 20-30 minute brisk walk in the fresh air during daylight hours.

6. Every other day, 10-15 minutes of intensive stretching exercises for the major joints. There are examples from Liebscher & Bracht on YouTube.

Voilá!

Oh, the age… Most people dread the thought of getting older, gradually becoming frail and possibly needing help.

The image of dwindling fullness of life, limited mobility, chronic pain and possibly impending
loneliness is just buzzing in the mind. How old can we actually get? The science of epigenetics says
it can last up to 150 years. The reality looks different.

Most people want to stay healthy and productive for as long as possible. What resources are available for this, what is possible?
A network of people has been formed who are trying to answer these questions with their own experiences. They use the latest findings in medicine and science, experiment with themselves, and are a global community.

They call themselves biohackers and are constantly exchanging ideas. Biohacking means physical and
mental self-optimization by exploiting your existing potential. Biohacking: optimize yourself!

The key to success lies in the big magic five: S- E- R- E- S:

– Sports

– Eating (Food)

– Relaxation, which includes sleep and sex

– Environment

– Supplements

In the harmonious interaction of these areas, the biological age (bio-age) can be significantly influenced.

This can differ significantly from the calendar (chronological) age stated in the ID card. The findings on these basic building blocks are not new at all, but it is their conceptual synergistic composition and their routine application that make them so effective.

Two questions arise:

1. How old do you feel?

2. How old are you really?

Do you know people who are over 65 years old, full of energy and healthy, going through life with vigor? Have you met her before? These people have often unconsciously adhered to rules similar to those of biohacking throughout their lives.

Without a doubt, it takes effort and time to integrate these principles into daily operations. But it’s worth it!

I was infected by it a few years ago and feel like I belong to the scene. I would like to share with you my favorite daily routines that I have maintained to this day:

In the Morning:

1. 10 minutes of stretching and yoga elements immediately after waking up

2. Take a 30 second hot/cold shower

3. 10 minutes of Tai Chi outside, balcony/terrace

4. Late breakfast, from 10:30 a.m. (intermittent fasting for at least 16 hours)

Midday:

1. Lunch from 2:30 p.m. or skip it

2. 30 minute walk

3. 10 minutes of meditation and breathing exercises according to Wim Hof

4. 15 minute nap (be creative with how you do it)

At Evening:

1. A sports session for 45 min, dancing or yoga, as early as possible

2. Dinner no later than 6:30 p.m. or earlier if there was no lunch

3. A hot bath/shower

4. Relaxation before going to bed (around 11 p.m.): listen to podcasts/music, read a book or Netflix etc., always with blue light blocker glasses!

You can find out more about my nutrition My Anti-Aging Recipes — Fast and Healthy supplementation Nutritional Supplements—a smart addition! and other details in my ealier posts.

Voila!