We know that getting older is inevitable but, when you look around at older adults these days, they look younger than ever. Part of it is learning how to take care of ourselves with exercise, but no matter what we do, our bodies are going to change.There are some things we can't control as we get older, but one thing we can do something about is managing our weight. We may not be the same weight we were as a teenager, but we can be strong, fit and healthy no matter how old we get.

Most people think that gaining weight and getting older go hand in hand, but the reason we gain weight isn't just about getting older, it's about how our habits change. Many of us gain weight because we:

• Become more sedentary
• Don't lift weights to maintain muscle mass
• Eat more calories even as metabolism slows down

While there are some elements we can't control, most of the weight gain that comes with aging can be avoided with a little exercise.

The main reason for muscle loss, which lowers metabolism, is that we often spend way too much sitting—we sit at work, we sit when we watch TV and we sit when we play around on the computer. If we spend too much time doing that when we're younger, it's that much harder to stop doing that when we get older. It follows that being active and lifting weights will help preserve your muscle and increase your bone density while maintaining a higher metabolism. Before you get started, see your doctor, especially if you're on any medications or have any pain or injuries you're dealing with. Once you've got clearance to exercise, you can follow this basic approach to getting in shape:

• Cardio Exercise: Choose any activity you enjoy or think you might enjoy with some practice like swimming, walking or cycling and try to do that activity at least 3 days a week. Start with what you can handle and gradually add time each week until you can do 30 minutes of continuous activity. 
• Lift weights: Strength training may be one of the most important parts of your exercise program. You'll build muscle and strength while also working on important areas like balance, stability, and flexibility - all things that tend to decline with age. 
• Watch Your Diet: The most important aspect of managing your weight is your diet. Keeping track of your calories and sticking with healthy eating at least most of the time can help you avoid too much weight gain as you get older.  
• Be realistic: As you get older, it will take longer to lose weight, so it helps to focus on the process - getting your workouts in and eating as healthfully as possible. Do that and your body will respond in its own time.

If you find it hard to start or stick with an exercise program, motivate yourself by remembering what you do for your health when you exercise: you feel better, you look better, you reduce your chances of heart disease and diabetes and, best of all, you're doing what your body was meant for: moving around.

Here is a list of 15 tasty snacks that are perfect for work breaks. While most of them require a refrigerator or a microwave, a few can be stashed in your desk for an easy midday nibble. 

1- Hummus and Carrots

3- Yogurt and Fruit

4- Avocado Rice Cakes

5- Low fat and sugar Popcorn

6- Tuna and Crackers

7- Crispbread and Cottage Cheese

8- Fresh Fruit and Nuts

Sometimes the best snacks are the simplest. Fresh fruit and nuts are one such example. One pear and a dozen almonds had less than 200 calories with plenty of vitamins, minerals, fiber, and healthy fats. You can also try apples with walnuts or bananas with pecans. For a really tasty treat, pair the fruit and nuts with a complementary cheese (such as cheddar with apple or blue cheese with pear).

9- Fresh Veggies and Dip

If you like dip, skip the tortillas and crackers and bring along carrots sticks, zucchini slices, cucumber rounds, radish halves, and other favorite vegetables. Vegetables are low in calories and high in fiber, plus they're loaded with vitamins and minerals. Most of your calories will come from the dip: 2 tablespoons of a typical store-bought veggie dip have around 150 calories, bringing your total tally to no more than 220.

10- A Small Salad

 A cool, crisp salad can help tide you over until dinner time. Pack your favorite mix of salad greens, vegetables, dried fruits, and nuts into a resealable container. Then pack another with salad dressing or vinaigrette. Don't add the dressing until you're ready to eat as this will make your salad soggy. A small garden salad is low in calories and offers plenty of vitamins, minerals, and fiber.

11- Trail Mix

12- Instant Oatmeal and Raisins

Oatmeal makes a great breakfast, and there's no reason it can't work as a healthy snack. While you are probably not going to cook up a batch in the break room, you can easily pop a single-serve cup of instant oatmeal in the microwave and enjoy a warming and a nutritious midday snack. Add some raisins for extra flavor, fiber, and iron. Avoid the brands that high in brown sugar, maple syrup, and other sugars.

13- Cup of Soup

A cup of soup can be a warm and soothing treat on a cold winter's day. Leftover soup can be a great snack to take to work the next day, or you can buy single serving microwavable soups. Calorie counts vary considerably, so look closely at the labels for nutrition information. Also, note that many commercial varieties are also high in fat and sodium. 

14- Guacamole on Celery Sticks

 15- Apples and Peanut Butter

This snack is similar to fruit and nuts, but far more filling and satisfying. Apples are high in fiber and available in numerous varieties from crisp and tart to juicy and sweet. Pair it with peanut or almond butter with no added sugar; it really doesn't need it.

If you are a regular gym-goer, chances are good that you've seen guys in the weight room grab for a protein shake within minutes of finishing their session. Many times the shakes include nutrient partitioning supplements (usually herbal compounds) or other ingredients to boost macronutrient partitioning.

The word "partitioning" is used to describe this food timing practice because by scheduling your intake of protein and carbs you may be able to influence where the nutrients are used or "partitioned" in the body.

Nutrient Timing vs. Nutrient Balance