Sofia Vergara recently revealed to SELF Magazine her top anti-aging and fitness tips. This 44-year-old has mentioned that she loves the self-confidence and wisdom that comes from being in her forties, but has also noticed some unwelcome changes in her physique. In order to counteract these changes and stay in great physical and emotional shape, she follows these five lifestyle tips.
1. Try a Variety of Exercises
Sofia Vergara works with celebrity trainer Gunnar Peterson. He is also responsible for the fitness regimens of Angelina Jolie, Kim Kardashian, and Jennifer Lopez. He prefers to use a variety of maximum efficiency exercises—moves that work several muscle groups at once, such as lunges with arm raises or wood chops. Sofia reports changing up her workout routine every six months to keep things fresh. This is a great idea to prevent boredom, but also to continually challenge the body to adapt and grow. Recent research has also revealed that a certain subset of people only respond to certain types of exercise (high intensity vs. low intensity). Trying a variety will help you to find what works best for your body.
I do recommend that whatever routine you decide on, that you incorporate weights into your workout at least twice per week. This guards against the natural muscle loss that begins in our thirties and accelerates in our forties. Working out with weights and eating a high protein diet protects the muscles, boosts the metabolism, and helps us to lose weight at any age.
2. Maintain Mobility
Sofia looks to her Modern Family co-star Ed O’Neill for fitness inspiration. He reportedly works out every day and boasts a black belt in jiu-jitsu. Vergara comments that although he is in his 70s, he has the agility of someone in his 40s. While she personally doesn’t enjoy going to the gym, she has decided that the mobility benefits of exercise are worth the effort.
I wholeheartedly agree with Vergara. Staying active is one of the best ways to manage pain, maintain flexibility, and keep a healthy range of motion. The more active you are, the greater quality of life you will enjoy. Find ways to sneak in more movement throughout your day. Take short breaks at the office and pace. Opt for the stairs, and park in the spot furthest away from the door at the grocery store. Find an activity you really enjoy to practice a couple times a week, like yoga, jiu-jitsu, or Zumba. A study in the Clinical Journal of the American Society of Nephrology calculated that walking just two minutes out of every hour during the day can cut risks of premature death by up to 33 percent.
3. Wear Sunblock
Sofia is a big fan of sunblock, and started using it every day on her face at a young age. She now reflects that she should have begun wearing it on her neck and chest at an earlier age as well. This is great anti-aging advice for any age. Sunscreen not only prevents wrinkles from forming and keeps skin looking young, but it also guards against skin cancer. I recommend using sunscreen every day on any parts of your body that are exposed. Even when we work indoors, we all get more sun exposure than we think, whether while driving, walking through a parking lot, picking our kids up from school, or otherwise.
There is another reason Sofia’s skin looks so young. Researchers at McMaster University in Ontario have discovered that regular exercise both prevents and reverses effects of aging on the skin. The team studied skin samples from 29 different individuals of varying ages. Those who exercised often showed skin composition similar to those of much younger people. Even more exciting, when volunteers over age 65 began exercising twice per week, their skin reversed signs of aging after three months, regaining a thinner epidermis and thicker, more flexible dermis.
4. Eat in Moderation
For the most part, Sofia follows a healthy, balanced, weight loss/maintenance diet. This includes focusing on lean protein sources, lots of fruits and vegetables, and limited amounts of whole grains. However, she does indulge in her favorite (cake!) from time to time.
I agree that it is okay to enjoy small amounts of unhealthy foods occasionally. I would advise tracking these indulgences, as it is easy to enjoy them more often than we think, or in greater portions than we believe without tracking. Even with indulgences, try to limit added sugars. Added sugars spike the blood sugar, resulting in a temporary energy high, followed by a severe crash and cravings for more sugar. Instead, try some desserts flavored with a little bit of Stevia, whole fruits, and dates.
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5. Manage Stress
After making a full recovery from thyroid cancer in 2000, Sofia doesn’t let the small stuff bother her, and keeps an eye on her stress levels. She attributes some of her youthfulness to this habit.
I love this advice! Did you know that chronic stress not only hurts your mental health, but also your physical health? Those who are chronically stressed have a much harder time losing weight than those who are not. How does this work? When we are stressed, our bodies produce high levels of the stress hormone cortisol. Cortisol prompts our bodies to refuel following a stressful event, whether or not we expended any physical energy in fighting in off. So, when we are stressed, we feel hungry all the time, especially for carbs and sugars. In addition, when we experience stress for a long enough time, the body may think it is facing a threat like starvation, and double its efforts to hold onto excess body fat in the event of a famine.
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