Essay on Aging Does Not Have to Be a Losing Battle: Exploring Changes in Mindset

Introduction

In the contemporary world, elderly people are often thought of as frail and infirm. Indeed, older adults are often described as being senile or grouchy. Aging is viewed as a losing battle, since many people in different cultures who live longer tend to develop difficulties that complicate their life. Aging is a complex process since the human genes break down with advancing age (Glassman). However, aging does not have to be a losing battle. According to mounting scientific research, changes in lifestyle habits can significantly enhance quality of life and improve longevity. Thus, this paper aims to discuss both internal and external health-related components of fitness and nutrition. Also, the essay will discuss the healthy habits to adopt and unhealthy habits to avoid to increase and enhance longevity.

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Internal Components of Fitness

Physical fitness is an essential determinant of longevity. Prioritizing physical fitness is essential as there are several benefits that accrue to an individual. The key to prioritizing physical fitness is to understand the different components of fitness and how they can be achieved. As such, the American College of Sports Medicine (ACSM) blueprint for physical activity provides a guideline that serves to help individuals organize and execute a well-balanced fitness routine (Williams). Therefore, the following are the five components of physical fitness; cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. According to the Centers for Disease Control and Prevention (CDC), regular physical activity helps to reduce the risk of cardiovascular diseases and chronic illnesses such as diabetes type two (Williams). In addition, regular workout routines can help to improve bone health, enhance mental health, and improve longevity and quality of life. As such, it is crucial to create a workout plan that incorporates the different components of fitness to ensure that one reaps the most health benefits from their fitness routine.

Cardiovascular Endurance

Cardiovascular endurance is the ability of the body to intake oxygen as efficiently and effectively as possible. Besides, cardiovascular endurance, also referred to as cardiorespiratory endurance refers to the ability of the body to deliver the oxygen to other body tissues through the heart, lungs and blood vessels such as arteries and veins. Regular workout routines will challenge the heart and lungs and hence improve the intake and delivery of oxygen to the body system. Also, it is essential to engage in regular physical exercise to enhance cellular metabolism and ease the physical difficulties of everyday life. Physical activities such as running, walking, swimming, dancing, and cycling are crucial to improving cardiovascular endurance. As such, it is vital to prioritize cardiovascular fitness in the workout plan, as heart diseases are among the leading causes of mortality in the United States (Williams).

Muscular Endurance

Muscular endurance refers to the ability of muscles to function against varying resistance continuously. High-level muscular endurance aims to help build fatigue-resistance muscles. To develop muscular endurance, the workout routine must focus on specific fitness or health goals. For purposes of everyday health, low-intensity workouts will aid to build up muscular endurance.

Muscular Strength

Muscular strength refers to the ability of a particular muscle group to produce force in a single all-out effort. Personal fitness and health goals are critical considerations to the extent to which an individual trains for strength. Thus, for the purpose of everyday health, regular fitness routines will help to build up muscular strength for daily chores and activities. Combining cardio exercises and strength training in a workout routine will increase the efficiency of the fitness program.

Flexibility

Physical exercises help to develop a range of motion around different body joints. As such, an individual attains flexibility, which is essential at improving unhindered movement. Flexibility is crucial at any age as lack of it may affect body balance, agility, and coordination. As people age, the lack of flexibility significantly affects the quality of life as performing daily activities becomes challenging. Hence, improving flexibility is critical in enhancing athletic performance and reducing the chances of injury. While it is impossible to completely stop aging, engaging in flexibility exercises will help to protect body joints and enhance mobility even in later years.

Body Composition

Body composition is a crucial component of health-related fitness programs. Improved body composition is a result of regular exercises such as doing cardio, working on flexibility, and strength training. Regular workout routines will help to build up muscle mass and thus reduce fat mass. An efficient workout plan will help to attain a healthy body composition and thus reduce the likelihood of negative outcomes such as chronic illnesses and heart diseases.

External Components of Fitness

Nutrition is an integral component of fitness. According to research, calorie restriction has the potential to slow down aging and thus extend longevity (Glassman). Calorie restrictions entail consuming fewer calories per day while maintaining uptake of essential minerals, vitamins, and proteins. In essence, calorie restriction is by no means about deprivation, but it is a way of developing a high-quality, low-calorie diet with the aim of long-term nourishment. Such a longer-term high-quality, low-calorie diet will essentially include vegetables and fruits rich in nutrients, complex carbs, and healthy fats. There is compelling evidence that people who consume fewer calories are stronger and look youthful as compared to individuals on a regular diet plan (Glassman). Indeed, calorie restriction may seem like a simple lifestyle change, but it is effective in enhancing longevity and improving quality of life.

In pursuit of longevity, there are certain healthy habits to implement while others to avoid altogether. Healthy habits to implement include adequate sleep, increasing physical activity, reducing the uptake of alcohol and smoking, avoiding stress and anxiety, adopting a healthy diet, and resting among others (Tello). Developing a regular sleep pattern that ensures that one gets adequate sleep is crucial in enhancing longevity. According to research, sleep plays a significant role in regulating cell function and aiding in the recovery and healing of body tissues (Petre). Besides, sleep duration is also a key consideration as sleep deprivation could result in a shortened lifespan. Also, quitting smoking and reducing the intake of alcohol can further help to enhance longevity.

Conclusion

In summary, adopting changes in lifestyle habits can significantly slow down the process of aging. Physical fitness is an essential determinant of longevity. Prioritizing physical fitness is vital as there are several benefits that accrue to an individual. Regular physical activity helps to reduce the risk of cardiovascular diseases and chronic illnesses such as diabetes type two. As such, it is crucial to create a workout plan that incorporates the different components of fitness to ensure that one reaps the most health benefits from their fitness routine. Lastly, adopting a healthy diet plan may seem like a simple lifestyle change, but it is useful in enhancing longevity and improving quality of life.

Works Cited

Glassman, Alanna. "How to Live to 100 Years Old as Shared by a Centenarian." Chatelaine, 22 Sept. 2014, www.chatelaine.com/health/how-to-live-to-100-years-old-as-shared-by-a-centenarian/.

Petre, Alina. "13 Habits Linked to a Long Life (Backed by Science)." Healthline, 8 Apr. 2019,

www.healthline.com/nutrition/13-habits-linked-to-a-long-life#section6

Tello, Monique. "Healthy Lifestyle: 5 Keys to a Longer Life." Harvard Health Blog, 30 Mar. 2020, www.health.harvard.edu/blog/healthy-lifestyle-5-keys-to-a-longer-life-2018070514186.

Williams, Laura. "Everything You Need to Know About the 5 Components of Fitness." Verywell Fit, Verywell Fit, 3 Apr. 2020, www.verywellfit.com/the-components-of-fitness-4154074.