Are you meeting the basic requirements to age healthy? How much exercise do you need, and what do you need to eat for a long and healthy life? Test yourself with this check list, and read more about why this is important.
Checklist exercise
The bare minimum physical activity to maintain current health for adults and people with a chronic disease is listed below.
- Do at least 2,5 to 5 hours of aerobicphysical activity at moderate intensity, OR do at least 1,25 to 2,5 hours of aerobic physical activity at high intensity.*
- AND at least 2 times per week full body strength training at moderate to high intensity.
- AND at least 3 times per week functional balance and strength training at moderate to high intensity, when you are aged 65 years or above.
- AND limit the time spend being sedentary, such as sitting down.
To improve current health, additional activity is required:
- Do at least 5 hours of aerobic physical activity at moderate intensity, OR do at least 2,5 hours of aerobic physical activity at high intensity.
- AND do at least 2 times per week strength training at moderate to high intensity for all major muscle groups.
- AND do at least 3 times per week functional balance and strength training at moderate to high intensity, when you are aged 65 years or above.
- AND limit the time spend being sedentary, such as sitting down.
*Moderate intensity means getting your heart rate up, sweating, and only being able to speak a short sentence. For example: swimming laps or hiking. High intensity means vigorous effort at a high heart rate and only being able to speak a few words. For example: sprinting or high intensity interval training.
CrossFit offers the total package of aerobic activity at moderate to high intensity, strength and balance training for all ages! (Healthy Ageing and CrossFit)
Checklist nutrition
- Eat at least 20 grams of protein every meal from animal based products or soy, OR at least 30 grams of plant based protein, from grains in combination with beans.
- Eat at least 250 grams of vegetables per day.
- Eat 2 pieces of fruit per day.
- Eat 450 to 600 grams of (fermented) diary per day, OR a plant based alternative with added calcium and vitamin B12.
- Eat 1 portion of (fatty) fish per week.
- Eat unsalted unbranded nuts: 15 grams for women and 25 grams for men per day.
- Eat only whole grain products.
- Take 10 micrograms vitamin D supplement every day. (Do you need supplements?)
- Drink at least 1,5 liters of water per day.
- Adjust your caloric intake to your age to avoid weight gain with ageing.
- Avoid ultra processed food, sugar intake and alcohol (How artificial is your food?)
The importance of exercise and nutrition in a nutshell
Loss of muscle mass
Loss of muscle mass is inevitable with aging. This starts at the age of 30. From the age of 50, muscle mass decreases by 1 to 2% per year. This is partially due to a combination of reduced physical activity, reduced protein and vitamin D intake, hormonal changes, anabolic resistance, insulin resistance and genetic factors. Illness, hospitalization, and inactivity all exacerbate the loss of muscle mass. Sarcopenia, (the age-related loss of muscle mass, muscle strength and muscle function) is an ageing syndrome associated with physical and mental impairment, reduced quality of life, and increased risk of death.
Anabolic resistance
Anabolic resistance means that, as we age, muscle tissue becomes less sensitive for the protein we eat. The use of dietary protein to build muscle becomes disrupted. This is due to several physiological factors among which disturbed digestion and absorption of protein, impaired hormonal response, and decreased blood flow of muscle tissue. Other factors also contribute to this decrease muscle protein synthesis, such as insufficient physical activity, low intake of protein and vitamin D, insulin resistance (in prediabetes and diabetes type 2), obesity, inflammation, menopause, and the use of medication.
Muscle mass- maintaining strategies
Anabolic resistance can be ‘overruled’ with a nutritional strategy in combination with a sufficient amount of physical (strength) training according the Checklist Exercise above. This promotes muscle protein synthesis, and helps to increase the response of muscles to dietary intake and retain muscle mass as we age. It also decreases the risk of developping muscle mass- limiting factors such as obesity, and insulin resistance. (Healthy ageing requires more protein and strength training than you think)
The nutritional strategy includes:
- Meet the Checklist Nutrition, especially the daily amount of protein and vitamin D.
- Choose the right type of protein: animal- based or soy optimizes muscle protein synthesis.
- Optionally take 40 grams of protein before going to bed in combination with at least 1 hours of strength training that day, to extra boost muscle protein synthesis.
Final note
The Checklists provide an overview of the minimum requirements for healthy ageing. They are useful tools for self-assessment and for identifying areas for improvement. It is recommended to complete the checklist, after first keeping a diary for a week of everything you eat and drink, and of how much you exercise. Track you behavior. Often we think we eat healthy and exercise enough, but our self-image does not necessarily match the facts, as seen in the example below. This mismatch can lead us to unconsciously deprive ourselves of opportunities to make ourselves healthier. Track -> Check -> Act!
Create your own health!©
Example:
Over half of the Dutch adults aged 50 and older do not meet the nutritional guidelines of the Dutch Health Council (incorporated in the Checklist Nutrition), especially regarding the intake of protein and vitamin D. They also do not meet the activity guidelines of the WHO (incorporated in the Checklist Exercise). Furthermore, over half of all Dutch adults aged 50 and older are overweight. Malnutrition and obesity can go hand in hand, and are linked to sarcopenia especially with a lack of physical activity.
Nevertheless over 70% of Dutch adults aged 50 and older perceive their health as very good, and this percentage has increased over the years although they have also become less active and their diet is far from ideal.
References
Kouw, I.; Van Loon, L. Overzichtsartikel. Behoud van spiermassa bij veroudering en ziekte. Nederlands tijdschrift voor voeding en dietetiek. 2019; (74) 3.
Loket Gezond Leven. Wat werkt. Ouderen en ondervoeding. Retrieved May 2024 from: https://www.loketgezondleven.nl/gezondheidsthema/gezond-en-vitaal-ouder-worden/wat-werkt-ouderen-en-ondervoeding
Voedingscentrum. Voeding na je 50ste. Gezond ouder worden.
Wat Eet Nederland. Energie en macronutrienten. Normen. Retrieved in May 2024 from: https://www.wateetnederland.nl/resultaten/richtlijnen/alle_richtlijnenhttps://www.wateetnederland.nl/resultaten/energie-en-macronutrienten/normen
VZ Info. Bewegen. Volwassenen. Retrieved May 2024 from: https://www.vzinfo.nl/bewegen/volwassenen
VZ Info. Ervaren gezondheid. Retrieved May 2024 from: https://www.vzinfo.nl/ervaren-gezondheid/leeftijd-en-geslacht
VZ Info. Overgewicht. Volwassenen. Retrieved May 2024 from: https://www.vzinfo.nl/overgewicht/volwassenen
Weijs, P. Overzichtsartikel. Eiwitbalans bij ziekte, gezondheid en veroudering. Nederlands tijdschrift voor voeding en dietetiek.2015; (70) 6.
