Five Steps for Staying Strong

By Sheryl Kraft | April 20, 2011

Lean muscle mass naturally decreases with age; do nothing to replace it and fat will step in to take its place.

Muscle is a vital piece of the aging puzzle; important for so many reasons. Why? For one thing, it keeps us strong and mobile. It helps rev up our metabolism; it’s where most of our calories are burned (http://epler.com/blog/5-steps-boosting-your-metabolism). Equal in importance, strong muscles maintain or possibly improve bone density, help your balance, flexibility and coordination (thus preventing falls), and can help control many chronic diseases including arthritis and blood sugar in people with type-2 diabetes.

Studies have consistently shown that muscle training by lifting weights increases strength by building both muscle mass and bone density.

Even if you have not been exercising or are not in perfect health, it’s never too late to begin a plan of strength training! “Age needs to be placed in perspective. By itself, age is not a limiting factor. More important is how a person thinks, feels and acts,” says Dr. Epler.

And if you haven’t exercised in some time, it might be a good idea to check in with your doctor before you start – especially if you have heart disease, asthma or lung disease, arthritis or diabetes, liver or kidney disease.

  1. Start slowly: if you’re just getting started you only need to lift light weights. But
    once your muscles, tendons and ligaments adjust, you will see progress and be
    able to gradually increase the weight.
  2. New government guidelines suggest strength training two or more days a week, giving your muscles at least one day of rest between workouts.
  3. Make sure to work all major muscle groups: legs, hips, back, abdomen, chest, neck, shoulders and arms. The proper weight is the one that is heavy enough to tire your
    muscles after 8 to 10 repetitions and will vary depending on the muscle group.
  4. Don’t hold your breath when you train. Exhale during the most strenuous phase of the movement and inhale during the less strenuous phase, taking care to inhale and
    exhale fully between each repetition.
  5. You need not join a gym; many exercises can be comfortably done right at home with little or no equipment. Check out the internet or watch a video. For example, Mayo
    Clinic offers some videos with a whole array of choices: http://www.mayoclinic.com/health/strength-training/MY00033

Important to Remember: If not done correctly, weight training can lead to injuries like sprains, strains or fractures. Proper form is a must! If you’re a novice, one or two appointments with a trainer or fitness specialist to learn correct techniques can protect you.

Researchers suggest that eating protein after exercise yields the best results. Foods high in protein include:

  • Chicken or turkey breast
  • Canned tuna in water
  • Tofu
  • Soy nuts
  • Peanut butter
  • Nuts
  • Greek yogurt
  • Soymilk
  • Eggs
  • Oatmeal

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