Welcome back to our series featuring the stories of the Senior Planet Sponsored Athletes as they pursue their fitness goals in 2023. Check out all our Sponsored Athletes’ stories here.
12 years ago, Della found herself at a crossroads during a medical crisis. This experience led her to make a commitment to fitness that not only improved her physical health but also transformed her entire self-perception. Learn about Della’s incredible journey here and read on as she shares the four key components for living a healthy life as we age.
Many factors influence a person’s fitness level and overall health. While some factors are beyond individual control, such as genetics, biology, gender, or environmental conditions, there are four pillars of health and fitness that individuals can control. These pillars have a significant impact on health and fitness outcomes. In order of importance, they are:
- Nutrition
- Sleep
- Stress management
- Exercise
Last, but not least…
In terms of importance, exercise is last on the list, but it is still a crucial pillar for overall health. However, effective exercise relies on the foundation of proper nutrition, sufficient sleep, and effective stress management.
Without the right nutrition, the body cannot operate optimally.
Nutrition is the top priority because it impacts every biological aspect of the body. Without the right nutrition, the body cannot function optimally.
Sleep is vital for the body to repair the strains and damages of daily life.
Stress management is essential for mental health and plays a crucial role in regulating hormones, particularly cortisol levels and weight control.
What’s cookin’?
When it comes to nutrition, the principles include consuming whole, nutritionally dense foods such as lean meats, leafy vegetables, complex carbohydrates, adequate protein, healthy fats, and sufficient fiber, while avoiding highly processed foods, sugars, and starchy foods. The quantity of food depends on factors such as age, height, weight, and activity level.
For Della, sticking to a low carbohydrate version of the Paleo diet has been successful. She has shared some of her quick and easy dinner recipes on her Instagram page: @thefitterfoodie1.
Work it out!
Weaker muscles and low bone density are some of the biggest factors that cause injury as we get older.
When it comes to exercise, Della’s goal is to address the primary physical needs of her body in order to perform well. Her exercise routine includes multiple strength training sessions, several cardio sessions, and at least one high-intensity workout per week.
This approach helps her build and maintain good muscle mass and high bone density, addressing factors that can contribute to injuries as we age. Cardio and high-intensity training also support her overall energy, endurance, and heart health. Here’s a sample of Della’s typical weekly exercise routine:
- Monday – 30 minutes of moderate running for cardio followed by one hour of moderate weightlifting
- Wednesday – One and a half hours of heavy weightlifting
- Friday – 30 minutes of moderate running for cardio followed by one hour of moderate weightlifting
- Saturday – High-intensity sprinting including 400-meter, 200-meter, 100-meter, and 50-meter sprints
Stick with it!
What you do consistently has the most positive impact for long-term health and fitness.
Consistency with health and fitness practices is more important than perfection. Della follows the 80/20 rule: aiming to be 80% consistent with compliance and allowing for 20% flexibility. What you do consistently has the most positive impact on long-term health and fitness.
Want to hear more from Della about how to kickstart your own fitness journey? Mark your calendar for Wednesday, November 15 at 1:30pm EDT. Click here for event details!
Your Turn
What’s your fitness regimen? Let us know in the comments!
In need of a little motivation to get moving? Join our free online exercise programs, get the latest fitness updates from Senior Planet by signing up for our health and wellness newsletter, and follow us on social media (Facebook | Twitter | Instagram) to get to know these awe-inspiring athletes. You might just find a new love for fitness along the way!
