Posts Tagged ‘aging’

Starting a regular exercise program might just be the most important thing you can do for your overall health.

Einstein is famous for saying, “Nothing happens until something moves.”  This is especially true when talking about your body.  But what are some specific reasons that starting an exercise program is so good for you?

1. Building muscles.     Once we reach our 30’s, we begin to lose muscle tissue.  The main indicator of an aging body is loss of muscle mass.  You lose your strength and, related to that, you lose your ability to avoid falls.  And, because muscle tissue is the biggest calorie-burning tissue in the body, you burn calories more slowly, greatly raising your risk of becoming overweight or even obese.

2. Keeping your heart and brain healthy. Your heart is also a muscle and needs regular workouts to stay healthy and strong.  A fit heart is able to more efficiently pump essential oxygen and other nutrients throughout your body, including to your brain.  As long as it’s properly nourished, your brain can maintain its ability to manage the mental, physical, and emotional components of your life.

3. Keeping your bones strong. Your bones also must be worked out to keep from becoming fragile and prone to osteoporosis.  Because your muscles are attached to your bones, when you work out your muscles, you are also working out your bones.

Don’t let yourself become weak and decrepit!  If you want to have a good quality of life as you grow older, don’t just sit there hoping for the best!  Whatever age you are, start an exercise program today – all it takes is 3 times per week.  It’s the best investment in your future that you can possibly make!

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Can strength training actually reverse the aging  process?  Aging is related to the loss of muscular strength as well as muscle mass.

Research has shown that this muscle loss is due to a combination of factors including inactivity and lower levels of antioxidants.  The good news is that research also shows that strength training can increase antioxidant enzyme activity thus helping to reverse the aging process at a deeper level than merely cosmetic.

Aerobic activity is great for conditioning your heart and lungs but it does not build muscle.  No matter how much time you spend on aerobics, after the age of 40 your body begins to lose more and more muscle mass, which leads to aging.

To reverse this aging process you must not only keep your muscles strong but build more muscle to make up for what you are losing each year.

Strength training is not a synonym for body building.  You can build muscle without bulking up by selecting the type of workout you do.  Using more repetitions of lighter weights will build toned but not bulky muscles.

There are even some strength training exercises you can do using just your own body weight.  Try these:

• Standing push-ups: Put your hands on the edge of the kitchen counter shoulder width apart.  Lower your chest slowly to the counter, then push back up.
• Squats: Stand with your feet shoulder width apart.  Bend your knees and lower your body as though you were going to sit on a chair, then raise back up.  You can hold on to a bar height counter for stability if needed.

Ask your doctor or a fitness trainer for advice on designing your workout.  But do it today – it’s never too late to start strength training but you can’t reap the benefits until you start!