Is it inevitable to become weak and frail as we age? Absolutely not! What it the answer?

Strength training.

The CDC recommends that exercise for seniors include strength training:
Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5
days a week) of moderate intensity activity such as brisk walking. Or they need 75 minutes a
week of vigorous-intensity activity such as hiking, jogging, or running. At least 2 days a week
of activities that strengthen muscles.
There is a natural loss of muscle as we age. Much of what is considered normal aging is actually caused from muscle loss. Muscle mass is generally greatest at age 30, when it starts to decline.
By age 70, most people have at least 20% less muscle tissue that they did at 30. If you’re not
careful, by retirement, you can lose one-third to one-half of your muscle tissue. The good news is you can avoid, and even reverse muscle loss with regular exercise.
Benefits of Strength Training:

•  Increased muscle mass ,
   Increased walking speed,
   Increased leg strength ,
   Increased upper body strength,
   Reduced risk of diseases such as heart disease and diabetes,
   Improved cognitive performance ,
   Experience less depression,
   Increased bone density. Decreased risk of osteoporosis and broken bones.
   Improved balance and lowered risk of falls. Falls are responsible for more than 18,000
  deaths and nearly 450,000 hospitalizations each year. Strength and balance training can
  reduce the rate of falls by up to 50 percent.
   Improved arthritis: You need muscles to support your joints. Experience less back and
  joint pain.
   Increased ability to get up, walk, exercise, and get around more easily.
   Get out of bed with more confidence, Walk around the garage and back yard with improved stability.
   Enjoy those tennis lessons, gardening or bike riding again.
   Be more Social: Begin to see and enjoy your friends and family and go places by yourself
   Get up off a chair or sofa unaided
   Daily tasks are easier—groceries—pick up dropped objects—get things out of low
  cabinets
   The ability to live independently..Avoid the pitfalls of becoming frail and elderly by starting a strength training program today.

With a moderate amount of strength training twice a week, you can see an increase in muscle
strength after just eight to twelve weeks.
Strength training is often called the Fountain of Youth, because it reverses and reduces muscle
loss associated with aging. Build back that muscle and turn back the clock.  Remember, even after 90, it’s, never too late to start.

 

#aging strong. #f*ckoldage. #womenwarriors, #changeaging. #joyfulaging. #agewithpurpose, #agewithpower, #nottooold , #nottoolate, #agingfit

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