Muscles lose size and strength with age and inactivity, but they can be rebuilt and replaced through a program of resistance training. Most fitness experts believe that we loose 5-7 lbs of muscle for every decade of adult life. Inactivity leads to weak muscles and bones and the loss of bone protein, all of which can cause discomfort in joint function, decreased range of motion, and stiffness in the joints. The good news is that specific, regular strength training combined with aerobic conditioning and proper diet offers a way to prevent muscle loss and increase the amount of calories we burn in our daily lives.
Here are some reasons to use and not lose our muscles by exercise: maintain and add muscles, boost metabolism (muscles burn more calories than fat), reduce body fat, increase bone mineral density (a preventative measure against osteoporosis), aid in joint flexibility, ease arthritic discomfort, and have better stability to prevent falls, low back problems, and greater abdominal strength through classes such as Pilates and yoga. The high energy demands of strength training enhance glucose metabolism and appear to have a positive effect on decreasing the likelihood of adult onset diabetes. Also, exercise speeds up food transit thus decreasing the risk of colon cancer.
An aerobic exercise program has been shown to help lower blood pressure, improve high density lipoproteins (good cholesterol), increase oxygen consumption and cardiac output, and decrease body fat. Also exercise enhances a feeling of well-being and quality of life while relieving symptoms of depression and anxiety.
If you have been away from exercise for a while, see your doctor or physical therapist for advice and consider a fitness trainer for a specific program for your needs. Basically, follow a program that includes a warm-up and cool down with time for stretching, and aerobic and resistance training. Take your time while exercising, wear comfortable clothing and shoes, hydrate and have proper diet, and have fun doing something beneficial for you and your heart, lungs, and muscles. Most government health reports suggest 30 minutes of aerobic activity three times a week. However, recently there have been articles in favor of some aerobic activity every day. Resistance training is usually performed 2-3 times a week with a gradual increase in intensity level as you progress.
Schedule a certain time each day for exercise and have long and short range goals. Keep a diary of your activity and consider exercising with a friend. Have fun!
Sources:
Strength Training Past 50, Westcott and Baechle, Surgeon General’s Report on Exercise, 1996.
For further information, there are numerous book and videos on exercise and health at your public library.
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by Bob McDowell, Certified Personal Trainer.
