So many changes occur in your body as you age, and some are easier to accept than others. There are the obvious things like dealing with gray hair and wrinkles. But there’s also a little more to what’s going on inside. The best gift you can give yourself every day? Start performing at your best training to regain strength as you age, as recommended by an expert.
great concern with aging It has to do with your bones. They begin to decrease, both in density and size, as Mayo Clinic. This deficit causes a loss of strength. Your balance, stability and coordination are also compromised as you age and you are at higher risk for falls and fractures. To add insult to injury, this “shrinkage” can literally cause you to lose height as you age. What’s happening?!
Eat this, not that! talked with Dr Mike BohlMD, MPH, ALM, director of medical content and education at Ro and certified personal trainer, who explains: “lose muscle mass As you age, it’s a normal part of the aging process known as sarcopenia.” Dr. Bohl adds, “Sarcopenia occurs for a number of reasons, including decreased hormone levels and decreased neurons that communicate with muscles . Exercising can also be more difficult as you age because blood circulation and oxygen delivery to tissues are not as efficient. For example, if you have atherosclerosis, your blood vessels are narrower and less flexible.”
Related: Trainer reveals 5 exercise habits to slow muscle aging
What are the benefits of having strong muscles as you age?
keeping your muscles strong It is essential for many reasons. Dr. Bohl explains that exercise helps improve blood flow and insulin sensitivity, reduces inflammation, and boosts the immune system. With consistent exercise, you can stay healthier for a longer period of time. not only will you increase bone strength to help prevent osteoporosis and fractures, as mentioned above, but it will also strengthen the muscles around your joints, such as your knee joints, helping to stabilize them. This in turn can be very beneficial for arthritis pain. Lastly, you need strong muscles to keep your balance, which is why balance and strength training are key to minimizing falls and fractures.
Although this may sound a bit bleak, there is good news on the horizon. Now that you’ve learned what to expect as you age in the future, there’s no better time than the present to get up and be active. There are many easy steps you can take, such as adding the right amount of calcium and vitamin D to your diet, Mayo Clinic reports. Also, stop smoking and reduce your alcohol intake. But the most important ingredient in the recipe for aging well is exercise! Read on for the best exercises to regain strength as you age.
The best exercise to help you regain strength as you age is resistance training.
Get ready for some resistance training exercises. Dr. Bohl suggests: “One place to start is with water aerobics, which adds resistance to your movements. Then, outside of the pool, selective weight machines can be a good entry point into weightlifting.” Each machine you use will activate a particular muscle or small combination of muscles. Dr. Bohl instructs you to start with low weight and repetitions and slowly work your way up to higher levels.
If you feel like you’re ready for a full-body workout, a great routine is circuit training, rotating through each machine. “A complete routine would include a machine for biceps (like an arm curl), triceps (like an arm extension), shoulders (like an overhead press), chest (like a forward push), upper the back (such as a rowing machine), and then a selection of leg machines (for glutes, hamstrings, quads, and calves.) Leg exercises are important for both coordination (to prevent falls) and stabilizing the joints of the lower back. the hip and knee, which can develop arthritis in old age,” notes Dr. Bohl.
Strengthening your core muscles is also essential, as these muscles help support your spine and help maintain good posture. Dr. Bohl shares: “There are many different floor exercises that can be done for the core (like planks and sit-ups).” To improve your coordination and balance, exercises like pilates, tai chi, and yoga are great options to add to your routine.
alexa mellardo
Alexa is the Mind + Body Associate Editor for Eat This, Not That!, overseeing the M+B channel, and providing readers with engaging topics on fitness, wellness, and personal care. Read more about Alexa
