I agree it is inevitable that we will get older, however the loss of strength, endurance, flexibility and balance are another story. Age does not have to get us down. We can control, maintain and continue to improve our physical qualities with regular exercise, proper nutrition and rest. I hope you will stand next to me on the front line, in the battle, for optimal health and quality of life forever.
Most older individuals are aware that they need regular exercise, but many dismiss it as an activity only for the young. That is absolutely not the case, because everyone can work at their own level. Weight training or resistance training is one of the few types of exercises that can slow, and even reverse, the declines in muscle mass, bone density, and strength that were once considered consequences of aging. I challenge you, with your doctor’s permission of course, to consider weightlifting. People shouldn’t experience pain while lifting weights, but it is normal to feel some soreness the next day.
Experts believe that as muscles are challenged by the resistance of weight, some of their tissue breaks down; as the muscles heal, they gradually increase in strength and size. Both are valuable benefits that will help keep us active and dependent as we age. People who have been inactive for long periods are at high risk for falls because their muscle tone is weak and flexibility and balance are typically limited. To reduce the risk of falls and injury, people who haven’t been active can strengthen their legs, arms and trunk muscles with three to four weeks of weight training to prepare them for walking and engaging in more vigorous activity.
Since aerobic activity and strength training are important for optimal health, it makes sense that we must do them both on a regular basis. Typically 20-60 minutes of aerobic activity is standard three to five days a week, and weight training should be done two to three times a week. It is very important that you perform stretches along with your program before, during and after each session. It will increase your range of motion, reduce soreness and help muscle recovery.
In general, as we grow older, our muscle fibers shrink in number and in size and become less sensitive to messages from the central nervous system. This contributes to a decrease in strength, balance and coordination.
Please remember this does not have to happen to you, because these losses don’t happen because of your age, it depends more so on your activity or lack there of. It is totally up to you. You can make the decision right now to start a program that allows you to take control over this very important part of your life.
So to all my adults who are 40, 50, 60 and 70 plus years old, keep up the good work. Exercise and strength training is absolutely for us all.
Until next time stay forever young at heart, and please go out and make it a great fitness day.
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I agree it is inevitable that we will get older, however the loss of strength, endurance, flexibility and balance are another story. Age does not have to get us down. We can control, maintain and continue to improve our physical qualities with regular exercise, proper nutrition and rest. I hope you will stand next to me on the front line, in the battle, for optimal health and quality of life forever.
Most older individuals are aware that they need regular exercise, but many dismiss it as an activity only for the young. That is absolutely not the case, because everyone can work at their own level. Weight training or resistance training is one of the few types of exercises that can slow, and even reverse, the declines in muscle mass, bone density, and strength that were once considered consequences of aging. I challenge you, with your doctor’s permission of course, to consider weightlifting. People shouldn’t experience pain while lifting weights, but it is normal to feel some soreness the next day.
Experts believe that as muscles are challenged by the resistance of weight, some of their tissue breaks down; as the muscles heal, they gradually increase in strength and size. Both are valuable benefits that will help keep us active and dependent as we age. People who have been inactive for long periods are at high risk for falls because their muscle tone is weak and flexibility and balance are typically limited. To reduce the risk of falls and injury, people who haven’t been active can strengthen their legs, arms and trunk muscles with three to four weeks of weight training to prepare them for walking and engaging in more vigorous activity.
Since aerobic activity and strength training are important for optimal health, it makes sense that we must do them both on a regular basis. Typically 20-60 minutes of aerobic activity is standard three to five days a week, and weight training should be done two to three times a week. It is very important that you perform stretches along with your program before, during and after each session. It will increase your range of motion, reduce soreness and help muscle recovery.
In general, as we grow older, our muscle fibers shrink in number and in size and become less sensitive to messages from the central nervous system. This contributes to a decrease in strength, balance and coordination.
Please remember this does not have to happen to you, because these losses don’t happen because of your age, it depends more so on your activity or lack there of. It is totally up to you. You can make the decision right now to start a program that allows you to take control over this very important part of your life.
So to all my adults who are 40, 50, 60 and 70 plus years old, keep up the good work. Exercise and strength training is absolutely for us all.
Until next time stay forever young at heart, and please go out and make it a great fitness day.
