12 Key Indicators of Declining Health with Age: Take Action Now

**12 Predictors of VERY Poor Health as You Age! (FIX WHILE YOU CAN)**

When it comes to your health as you age, there are certain factors that can be incredibly predictive of poor well-being. It’s important to focus on these aspects and take control of them in order to prevent any future health issues. Let’s dive into the twelve predictors of very poor health as you age and how you can make changes to improve your quality of life.

**1. VO2 max – Improve Your Aerobic Performance**

Your body’s ability to utilize oxygen to fuel aerobic performance, known as VO2 max, plays a crucial role in determining your long-term health. Improving your VO2 max can have a significant impact on reducing your all-cause mortality. In fact, having a VO2 max in the top 2.5% worldwide can decrease your mortality risk by 5 times!

**2. Adequate Water Consumption – Stay Hydrated**

Proper hydration is essential for overall health, especially for those who are active and engaged in muscle growth workouts. While the common recommendation is to drink 8 glasses of 8 ounces of water per day, it may not be enough. Aim to consume around .75 ounces of water per pound of bodyweight to keep your cells hydrated and functioning optimally.

**3. Address Weaknesses – Don’t Ignore Functional Loss**

Avoiding weaknesses and only focusing on your strengths is a flawed approach. It’s vital to address and work on restoring any functional losses. Loss of functional abilities accelerates as you age, making it crucial to take action now before it’s too late. Corrective exercises can help prevent the decay in function and optimize your current performance.

**4. Grip Strength – An Indicator of Health**

Strong grip strength correlates with better overall health. It is not only a predictor of fatigue and recovery but also indicates the efficiency of your body’s functioning. To maximize your grip strength, aim to perform a 2-minute dead hang from a pull-up bar or carry half of your weight in each hand for at least 2 minutes.

**5. Weightlifting – Strengthen Your Grip and Muscles**

Incorporating weightlifting, particularly with dumbbells and barbells, into your exercise routine is crucial. These tools not only strengthen your grip but also have a significant impact on your overall muscle strength. Opt for free weights over machines for pushing exercises to reap the maximum benefits.

**6. Dietary Adjustments – Combat Muscle Loss**

As you age, muscle loss becomes unavoidable due to sarcopenia. Adjusting your diet is essential to counteract this process. With declining muscle mass, your basal metabolic rate (BMR) decreases, and your caloric needs also go down. Making adjustments to your calorie intake is necessary to avoid gaining excess weight.

**7. Heat and Cold Exposure – Boost Resilience and Health**

Heat and cold exposure through activities like saunas and cold water immersion tanks have gained popularity for a good reason. Apart from the specific hormonal benefits they provide, they also enhance your body’s resilience to stress and contribute to long-term health and immunity.

**8. Maintain Jumping and Running Abilities**

Don’t neglect jumping and running as you age! These skills are essential for maintaining your overall fitness and mobility. Engaging in these activities regularly can help prevent functional decline and keep you physically capable.

**9. Cognitive Weightlifting – Stimulate Your Brain**

Stimulating your brain on a daily basis through activities like cognitive weightlifting is crucial for preserving brain function. Keeping your brain active and engaged can help maintain its highest level of performance as you age.

**10. Avoid Excess Caloric Intake – Combat Weight Gain**

With age, your caloric needs decrease due to decreased muscle mass. It’s important to avoid excess calorie intake to prevent weight gain. Adjust your diet accordingly and focus on nutrient-dense foods to support your overall well-being.

**11. Regular Exercise – Improve Longevity**

Regular exercise is a key contributor to improving longevity. Engaging in physical activity helps maintain muscle strength, cardiovascular health, and overall well-being. Incorporate a well-rounded exercise routine into your daily life to reap the benefits.

**12. Prioritize Mental Health – Reduce Stress**

Managing your mental health and reducing stress is essential for overall well-being as you age. Practice self-care techniques, seek social support, and engage in activities that bring you joy and relaxation. Prioritizing mental health contributes to a higher quality of life.

Taking control of these twelve predictors of very poor health as you age can positively impact your longevity and well-being. By making changes in areas such as exercise, hydration, and diet, you can enhance your overall health and enjoy a better quality of life. Remember, it’s never too late to start improving your health, so take action today!

**Sources:**

– Attia, P. (n.d.). How to Age Well. Retrieved from https://www.youtube.com/watch?v=wpw59Pq6JzU
– Athlean-X. (n.d.). AX Programs. Retrieved from http://athleanx.com/x/554-workouts

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