6 Fitness & Nutrition Tips for Generation X

Although no one wants to age, it is safe to say that Gen X has it more difficult than any generation before them.

Despite the fact that we are getting older, you can still find us wearing the most fashionable clothes, sounding sharp with the latest slang and exercising with the zeal of Millennials.

Although most of these activities can be sustained in theory (although my daughter says I am not very good at the slang), there are many people who have reached a point that they need to really think about working out.

Although you may be exercising to soothe your inner 20-something, facts are facts. You’re driving an 80-something truck.

There is no escaping it. We’re getting old.

I don’t think you should get up and rock the chair to work your way through Murder She Wrote The Complete Series DVD Boxset.

Exercise and healthy eating habits are important for everyone, as they can help you avoid almost any common ailments.

Smartness is key.

You don’t have to stop doing what you love or trying new things.

You can still live a healthy and fit life by following these simple tips.

Two of Beachbody’s most respected fitness/nutrition experts were consulted by me to best assist you. Jeffrey Scott, Vice President, Fitness and Nutrition Results and Emily Fritz PhD Executive Director of Scientific Affairs.

We have a few tips that will help you reach your fitness goals regardless of your age.

1. Be Hard, But Not Too Hard

Side view of man leaning against railing stretching

You may be able to do a workout if you are fit and 50+.

But, should you?

While it may seem fun at the time, there is a chance that you will be sore for the rest of your workout.

Keep that in mind and don’t let yourself get too comfortable with your daily routine. It’s OK to be happy if you can come back stronger tomorrow.

Scott, a veteran athlete of 54 years, says that he is aware of his body’s capabilities. “I do my best to challenge myself but not debilitate myself. I work at an intensity level that I feel is challenging me. You should exercise at an intensity that is appropriate for your fitness level so you don’t become debilitated and then take four to five days off.

What can you do to determine your limits?

Fritz says that if you don’t already know, it’s only a matter of trial and error.

“Find the rhythm of what your body can do so you are pushing your limits, improving your fitness, and reaching your goals. But don’t overdo it. She explains that once you have found the right balance, you may be able go further and faster.

These guidelines are also applicable to the modification of Beachbody programs.

Scott says, “I can do 6 weeks of THE WORK. Absolutely.” Scott says, “I just need to be aware of my weight and ensure that I have enough time to recover between workouts. As I get older, it’s possible that I won’t be able maintain the recommended calendar. I might have to add a recovery day every two or three days if necessary.

“But I have to be able to let myself do that, and ensure that I think of myself first and not trying to follow a program. So I may have to change things.”

2. Reduce Stress Levels

Rear view of seated couple doing yoga stretches

You probably didn’t expect to be this stressed when you were twenty-five.

Politics, job, pandemics and politics, children, mortgage, child’s mortgage. Who knew?

These elements, along with other stresses from modern life, make up your “total Stress Load.”

When it comes to stress load, exercise plays an unusual role. Exercise can be a stressor but it can also help to relieve stress if done in a balanced manner.

Exercise can be a problem if you do it too often or if you have a lot of stress.

Fritz says, “Training induces stress, life causes stress, and lack of sleep induces anxiety.” You must be flexible in order to take advantage of that. It’s not just about the workouts; it’s also the cumulative effect of every day’s life.

If you work late and get only 3 hours sleep, you will likely be exhausted by a HIIT workout the next day.

Scott suggests that you “check in on yourself during your warmup.”

“What do I have in the tank today?” You might be great Monday through Thursday but feel tired Friday. You may feel tired from physical fatigue or mental fatigue.

You could also consider not working into the early hours. (I know, right?) This can be combined with other life hacks that will help you manage your stress levels.

This will not only improve your quality-of-life, but also your performance.

Fritz says, “If you can create a routine — whether that’s meditation, engaging in healthy sleeping patterns, avoiding excessive alcohol consumption, or eating a diet rich in fruits and veggies — all these things will impact your performance.”

She adds that “the more helpful behaviors you can engage, the longer you will be able to exercise with a higher intensity.”

Fritz suggests Fritz: “Look at athletes such as Tom Brady and LeBron Jam and the longevity protocols they practice in terms how well-researched their diets are, how structured their sleep schedules, and how attentive they are with stress management.” They’re practicing visualization, meditating and getting massages because that’s what they do every day.

3. Clean Up Your Diet

Woman in her kitchen preparing a salad

Yes, it’s obvious that we all tell people to do this. However, as you get older, it becomes more important.

As our ability to recover after a hard workout slows down so does our ability recover from poor nutritional choices.

Hangovers can last for longer. Heartburn is more common. Every check-up brings an increase in blood glucose and cholesterol.

A healthy diet can help prevent many of these issues.

Antioxidants in fruits and vegetables help to combat the harmful effects of oxidative stress.

Regular fiber intake will keep you healthy and regular, as your digestive motility declines with age.

In other words, fiber can be helpful in sweeping food through your digestive system.

One macronutrient in particular becomes more important with age…

4. Focus On Your Protein

Your body is constantly in a state of rebuilding and breaking down. As we age, our bodies start to accept the part that is being broken down. This also applies to muscle mass. This is where protein comes in.

Amino acids are the building blocks of protein. This is true for all tissues, even muscle.

You can ensure that you are properly nourished with protein when you’re in a building or anabolic phase.

Fritz says that protein needs increase as you age, and the more you exercise, especially resistance training, the more protein you will need to build muscle mass like younger adults.

“So you have a higher baseline protein requirement, but then you add more activity to it and it raises your needs even further.”

There are two ways to determine how much protein you require.

Fritz says that the recommended daily intake for Americans is 0.8g per kilogram of bodyweight per day.

It can climb to between 1.2 and 1.4 grams per day for older adults. Resistance training is a way for older adults to gain 2 grams per kilogram.

You can do the following: Eat 20g to 30g of protein four times per day, if you want to avoid having to convert your weight into kilograms (2.2lbs = 2.2kg).

You can do this easily with 2B Mindset and Portion Fix, especially if Shakeology has 16g-17g protein and/or Beachbody Recover and Recharge which both contain 20g protein per serving.

If you feel that 30 grams of protein is the right amount, you can have Recover after your workouts.

5. Creatine is not just for Bros Anymore

Supplementation is what we are referring to, and traditionally creatine was the help for those who wanted to lose weight.

It can be used for building muscle mass, but also to maintain it.

Fritz says that there is new science suggesting that older adults will reap many benefits. Fritz says that this could be from both a muscle mass maintenance and bone health perspective. “With decreasing muscle mass, they are also experiencing decreasing creatine stores in their muscles.” It is important to supplement.

6. Don’t forget: It’s not too late to make changes

Woman jogger outside stretching her arms

Maybe it has been years or even decades since you last exercised seriously. Maybe you have never taken exercise seriously, and would like to.

No matter what your age, it is possible to start a new exercise routine.

Although it may not be your favorite thing to do, you can change and adapt your lifestyle.

Humanity is a part of you and we are known for adapting and changing.

“Can an old dog learn new tricks?” Scott believes so. It’s up to you to decide if you want it. If you want to live healthier lives, then you have the power to make choices that will help you get there.

Scott takes the example of his brother, who is a 30-year-old veteran police officer and used to lift weights in order to stay fit. However, Scott now has chronic back problems.

He’s finding something he loves, even though the way he chooses to do it now is quite different from what he did in the past. He enjoys walking, stretching, and Pilates. He is an example of someone who has made better choices as he has gotten older.

He says, “There is enough information available for anyone who wishes to live a better lifestyle.” Simple choices we make every day can have profound effects on our health.

Want more expert advice? Beachbody On Demand has more expert tips. You can find out more about how Beachbody’s online community, at-home workouts and nutrition programs work together to help achieve your fitness and health goals.

6 Tips for Generation X on Fitness & Nutrition The Beachbody Blog.

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About the Author: Joseph