July 14, 2023 “Pass down Generational Health!”
As I was walking through the gym this morning, I watched John personal train Ola and I was in aww of her. Her daughter Miracle is in our bootcamp and after her father passed away earlier this year at 89 years old she wanted something for her mom to do. I would have never guessed that Ola is 86 years old and is a beast. I asked Miracle was her mom an athlete, she said absolutely, she played basketball and has been feisty all her life. Ola is passing down “Generational Health”!
Many of us are on board with the importance of generational wealth. Establishing financial security for not only ourselves but for our children, and our children’s children can help ensure that our families enjoy a better quality of life. With that said, here’s a new concept to think about: Generational Health! What exactly is it, and how can you create it for your family so that it can be passed down from generation to generation? Both generational wealth & health require intention, proper planning and aligned action. Keep reading to find out strategies for leaving a legacy of wellness for your family.
What is Generational Health?
Generational health is a term that describes how our ancestors’ health affects our own health, which will in turn affect the health of future generations. Health is defined as “the state of being free from illness or injury, which is determined by several factors. Of course, there are factors that only we can control, such as our diet and lifestyle habits.
However, it turns out that much of our health is influenced intergenerationally. Our genetic heritage, habits we learn from our elders, and access to good healthcare are all factors that can be unwittingly passed through generations.
Today, we already have the cards that we’ve been dealt with. We can’t go back and change history. However, what we can control is our own pursuit of health and handling over generational wellness to our children and grandchildren.
How is generational health passed down?
Our DNA influences so many factors of health, such as the likelihood of our developing diseases, our predisposition to developing mental illness, as well as how long we’re likely to live. While many factors are outside of our control, it doesn’t mean that we should simply give up. We can still control how we respond to these conditions, and what we do to prevent them through our lifestyle, diet, and exercise.
For instance, diabetes, high blood pressure and high cholesterol run in my family however at the age of 52, they haven’t caught me. I fight everyday against past behaviors, I witnessed at family get togethers, (unhealthy food, excessive drinking), and generational curses (lack of knowledge, lack of exercise, lack of sleep). And it’s not a struggle because it is a lifestyle that I have adopted, to stop in their tracks some of these generational unhealthy curses.
How to create generational health
The easiest way to start establishing generational health is to start establishing your own healthy habits. If you start a family, you can model these habits and create an environment where pursuing wellness is a way of life. You can even make it fun to encourage good habits to stick!
Let’s start by:
· Prioritizing mental health
· Engaging in regular healthcare appointments
· Championing getting enough sleep
· Making eating healthy a family practice
· Choosing fitness & exercise as a lifestyle
· Taking care of your family’s legacy in the long term with a trust or will
We all know that exercise is good for us. But it does more than just improve our physical fitness. It also reduces our risk of getting many diseases, such as cancer, heart disease, or diabetes. It helps reduce stress, helps us sleep better, and it improves our mental health. Because it does so much for us, it is important to exercise no matter what age you are. A lifelong exercise program is the surest way to help you live and thrive into old age.
All ages benefit from exercise no matter how old you are. It helps children function better in school. It boosts brain power as you age. It helps prevent falling when you are older. There is a place for exercise at every stage of a person’s life.
Children
Many kids get most of the exercise they need just by being a kid. They run around, climb, and play in a playground, play tag, and do many other activities. Make sure your child has plenty of opportunities to run, jump, and play every day. They should be getting at least 1 hour of physical activity daily.
Teens
A lot of teens get interested in playing sports. This could be for their school or through a recreation program. Encourage their participation so they can be active. If they don’t want to play an organized sport, they can ride bikes with friends or play football in the yard or you can take them to an activity center, like a trampoline park. Teens also need at least 1 hour of physical activity every day.
Twenties
When you’re in your 20s, your body is strong and resilient. This is the perfect time to build a foundation for fitness. Develop exercise as a habit. Make it a regular part of your life. That will make it easier to keep it up as you get older. Play sports with friends, such as tennis, pickleball. Go hiking or biking. Your options are endless. You should try to exercise at least 30 minutes a day, 5 days a week. Also remember that, as you age, you lose muscle and bone strength. So be sure to include strength training as part of your routine now. That way losing a little muscle mass down the road won’t hurt you. Aim to include muscle-strengthening exercises in your routine 2 to 3 days a week.
Thirties
In our 30s, our body first starts to lose muscle because of age. That makes weight training especially important during this time. Join a gym and start lifting weights. Or you can get some resistance bands and look up videos on the internet. Our bones start to weaken as we get older, too. This is a good time to start focusing on bone strengthening. Make sure weight-bearing activities are part of your routine. This could include brisk walking, jogging, or doing yoga. This is also a good time to experiment with different kinds of workouts. Doing something new helps you challenge new muscle groups. It also helps keep your workouts from getting boring. If you normally walk for exercise, try taking an aerobics class. Are you an avid biker? Try swimming or dancing instead. Mix it up to keep things interesting and your workouts well-rounded.
Forties
This is the time of your life when it is MOST IMPORTANT to have an exercise routine. Our bodies naturally start to decline in middle age. Our muscles begin to lose mass and elasticity. This slows our metabolism and makes it easier to gain weight. During this time, both men and women start experiencing dropping hormone levels. This also makes it easier to gain weight, especially around the abdomen. This kind of weight increases your risk of developing health problems. These could include high blood pressure, diabetes, and heart disease. Exercise is the best way to fight all these changes. Keep up with your cardio workouts, 3 to 5 times a week. If you have pain in your joints, switch to low-impact activities. These could include a spin class or swimming. But keep in mind that weight-bearing activities, such as walking or jumping, are important during this time. They can help you maintain strong bones and fight age-related bone loss. Be sure to keep up your muscle-strengthening routines, as well.
Fifties
In your 50s, you may start to experience more aches and pains on a daily basis. Don’t let this stop you from exercising. Just adapt your exercise program. Low-impact activities such as trampoline, walking, biking, or swimming generally go easy on your joints. You may also be even sorer after vigorous workouts. Try reducing the intensity and instead exercise more often. During this time, you’ll also have to fight your body’s natural tendency to curve forward. Strengthen your core by focusing on the muscles in your abdomen and your back. This will help your body stand up straighter and fight the curve.
Sixties
This is the time when you can start focusing on preventing falls. Continue your aerobic exercise regimen, increase workouts that will strengthen your core, balance, and improve your posture like yoga and Pilates. These include standing on one foot, leg raises, and walking heel to toe. Practice these things now to fight balance problems later on. Try to get 30 minutes of activity 5 times a week. Lift weights or use resistance training 2 to 3 times a week to keep muscles and bones strong.
Seventies+
In your 70s and beyond, you need to maintain your strength and flexibility. This will give you more years of being able to function and be independent. Continue getting aerobic exercise every week, whether it be water aerobics, walking, or dancing. Use resistance bands to keep muscles strong. Continue doing balance exercises to keep from falling. Devote extra time to warming up and cooling down so you don’t hurt your muscles. And remember to stretch every day to maintain your flexibility.
Things to consider
Most people without any health issues can do moderate exercise without any problem. But if you have a health condition, such as heart disease, arthritis, or diabetes, talk to your doctor before starting an exercise program. Hire a professional to train you like Fit/Nurse Tadda, one that is going to explore your past medical/family history, get your current lab work to help decide what types and amounts of physical activity and nutrition are best for you.
Having awareness can inspire you to make better health decisions for you and your family members. Quite literally, the health decisions you make today can provide better genetics and habits that you can pass on to your future generations. No Mess
