As a senior female fitness trainer over 60 and over 35 years of experience, Chris Freytag has witnessed a key fact numerous times: the choices made by people at the age of 40, 50, and 60 will determine whether they can remain energetic and motivated at the age of 70 or even older.

According to Yahoo News, although it is inevitable to become old, it is not destined to be weak, stiff or limited in movement. Staying alive after the age of 70 is not to challenge the limits, nor to return to the 25-year-old movement. The focus is on persistent actions, self-love, and daily habits that can be adjusted according to changes in the body.

Whether you are still working hard, caring for your family, or have entered the empty nesting period, these 7 key habits recommended by Chris Freytag will help you move forward vibrantly until you are 70 or even longer.

1. Re-training is an inappropriate thing

If you can swing the magic wand, Chris Freytag's most desirable gift to every woman over 40 is "be brave enough to hold the confidence of the bell."

With age, muscle mass will naturally lose, which is called sarcopenia. Especially after menopause, the decline in estrogen can accelerate muscle loss. This brings a series of problems: reduced muscle mass can lead to weaker bones, slower New Zealand, and risk of falls.

Freytag suggests: 2&ndash per week; 3 strength training

. First, practice complex movements, such as squats, lunge squats, rowing movements, and recommend movements.

. If you start to be afraid of weight training, you can bring it into the door from hand-held training or resistance.

. Then gradually increase the weight, even 5 to 15 pounds of calves are very effective.

Freytag guarantees that women will not "get overwhelmed" due to training, but will have enough strength to pick up vegetables, climb stairs, and chase after Suzi, even if they are over 70 years old.

2. Move once a day. Especially walking

regular training is important, but the real cumulative effect is the total daily activity. Chris Freytag discovered that many women who live to their seventies may not necessarily run marathons, but they all have one thing in common: they walk every day.

Walking is a negative and intensive exercise that is friendly to bones, which helps improve cardiopulmonary function and emotional health. You don’t need to walk 10,000 steps a day, walk 20&ndash every day; 30 minutes is enough to maintain body function and mental state.

Turn walking into a social event. Being with friends, walking with friends, or chatting with your daughter, this sense of connection will make it easier for you to persevere.

3. Increase softness and core strength Maintain movement

You don't need to be soft like a yoga master, but if you want to keep moving freely after the age of 70, activity and core stability are indispensable. Stiffness in the joints and tightness in the back of the legs will increase the risk of falling, while weakening of the core muscles will also affect balance and posture.

Freytag recommends the following three actions, which are especially suitable for women over the age of 0:

. Cat-shaped stretching: Increase spinal activity

. Open the action during the joints (such as "four-character leg stretching"): Put down your body and tighten your body

. Plank: You can adjust the difficulty according to the situation and strengthen the core stability

Freytag compares activity to "fueling the necklace" and will get stuck if you don't go to the activity.

4. Eating is equally important for protein and whole foods

Diet and exercise, and is another key to staying energetic. Middle-aged women often ignore the importance of protein, which is the key to muscle repair, stable blood sugar and prolong the feeling of foot.

Freytag recommends that 20% 26ndash per meal; 30 grams of protein, common foods include:

. Greek ego or cheese

. Add vegetables to chicken eggs or egg cubes

. Fish, brisket, tofu

. A milkshake containing protein powder (she drinks a cup every day)

In addition, Freytag encourages the main focus of whole foods, and the structure of each meal can be:

. Half of the vegetables

. Paired with lean protein and healthy fat

. Add complex carbohydrates (such as quinoa or sweet potato)

5. Sleep should be as serious as you do when it comes to work

Sleep is often overlooked, but it is the basis for maintaining health and longevity. Deficiency of sleep can lead to accelerated aging, increased stress hormones, and affect muscle repair.

Freytag recommends that middle-aged women adopt the following strategies to improve sleep quality:

. Establish a fixed schedule

. Turn off all screens one hour before going to bed

. Keep the bedroom cool and dim

The "night maintenance time" that considers sleep as the body's "night maintenance time" If you want to remain flexible after the age of 70, you must start to maintain your sleep quality from the age of 40, 50, and 60.

6. Use a smart way to protect the

After the age of 50, almost everyone will have some inappropriate ties, such as knees, hair or shoulders. But this does not mean that you should stop moving, but instead, you should run more clearly.

Chris Freytag put forward the following suggestions:

. Replace high-raid training with low-raid exercises, such as swimming, riding a single car or low-raid break training

. Wearing walking shoes with good support (worth investing)

You will be grateful for these thoughtful care in your session.

7. Maintain social and participation

Vitality is not only from muscles and bones, but also about the meaning of happiness, connection and life.

research shows that social interaction helps reduce the risk of depression and cognitive degeneration. Whether you participate in the Peak Football League, walk with friends, or dance a dance at a Santa Maria wedding, having linked activities is more likely to become a long-term habit.

Freytag has seen many women change completely because they participate in group sports or walking challenges because what they find is not only sports, but also a sense of feeling.

Continuity is more important than perfection

So, can you still stay alive after the age of 70? Chris Freytag said with certainty, "Of course." But this doesn't happen automatically, it comes from a tiny daily choice: double-trip a week, walk almost every day, protein feeding every meal, stretching before bed, and moving with friends.

Freytag's most admired women in the 70s are not those who are extremely limited in sports, but those who persist. They incorporate these healthy habits into their lives and make movement a part of nature.