Don't Let Age Hold You Back: Build Muscle, Boost Brainpower & Stay Active After 50
If you want to defy aging--exercise is one of the best ways. The natural aging process, which begins as early as age 30 can be slowed significantly, with regular exercise.
Women lose approximately 5% of muscle mass each decade after age 30. The good news is, it's never too late to begin training your muscles and improving muscle strength and mass.
Muscle Loss & The Importance of Strength
Exercise physiologist, Sean Gill writes, "The ability to get on and off the ground, in my opinion, should be viewed as a skill. A skill we can take for granted and one we should never want to lose. By exercising, specifically those exercises requiring spending time on the ground, we can regularly train this skill. Whether you're kneeling to maintain the garden, or lunging to reach an awkward power socket. Regular exercise can help to restore and maintain these movements."
This became apparent to me when getting up from the ground while holding my granddaughter recently. It was a humbling experience and a reminder to stay strong!
Resistance Training For The Win!
Do you know that regular resistance training type exercise has the ability to significantly reverse reductions in muscle mass as we age. Any age is a good age to begin.
Resistance training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance.
Different types of resistance training include:
- Free weights – classic strength training tools such as dumbbells or barbells
- Weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics
- Medicine balls – weighted balls
- Resistance bands – like giant rubber bands – these provide resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement
- Your own body weight – can be used for squats, push-ups and chin-ups. Using your own body weight is convenient, especially when traveling or at work.
More Tips To Aging Slower:
Train all major muscle groups at least twice a week with resistance training.
- Perform vigorous cardiovascular exercise that gets you to 85%* of your maximum heart rate at least once a week. *Always check with your doctor before beginning any exercise program.
- Perform core-specific exercises at least three times per week.
- Incorporate daily movement: even just walks, to keep your blood vessels healthy and blood pressure in check.
- Stand more often:Always be looking for ways to reduce the time you spend sitting.
Purchase a standing desk! I did, and it's made a big difference in how much time I spend sitting versus standing. Here's the desk I have. I also remind myself to keep my shoulders back while standing at my desk for better posture.
Sharpen Your Mind While You Strengthen Your Body:
We all know exercise is great for physical health, but did you know it can also benefit your brain? It's true! Regular physical activity has been shown to:
- Reduce stress, anxiety, and depression: Exercise acts as a natural mood booster, leaving you feeling energized and optimistic.
- Improve cognitive function: Just like doing crosswords keeps your mind sharp, exercise challenges your brain to remember exercise routines and patterns. Think of it like learning a new dance (salsa, anyone?) – it's a workout for both your body and mind!
- Potentially help prevent age-related decline: Studies suggest exercise can improve memory and even help ward off Alzheimer's disease. A 2020 study of the relationship between exercise and Alzheimer's disease is promising.
So, the next time you lace up your shoes, remember – you're not just strengthening your muscles, you're giving your brain a boost too!
What's your favorite type of exercise?
I love to dance. A salsa or west coast swing class is a fun way to get your exercise in. I also enjoy watching exercise videos on YouTube. I've been watching and exercising along with Tonja of Senior Fitness by Tonja Barnes. and the team at TheBodyProject.com
I highly recommend these videos for those of us over 50 who want to slow the aging process and are looking for low impact routines.
Do you exercise regularly? What is your favorite form of exercise?
