4 Tips to Help You Age Gracefully and Maintain a Healthy Weight

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Aging is something we can’t prevent. What we can prevent, or at least stall, is the weight gain and loss of muscle mass that usually go hand in hand with aging.

The loss of muscle strength is a condition known as Sarcopenia. It’s a dangerous situation for the elderly. Let me explain…

The dangers of muscle loss…

As we grow older weight gain and muscle loss become a deadly combination as it impairs balance and introduces dangers into our lives every time we try to go up and down the stairs. Many a broken hip is a direct result of having lost the strength to maintain balance.

Preventable injuries…

What’s sad is that many a broken arm and hip is easily avoidable with a combination of strength exercises and proper nutrition. Strength exercises and nutrition help you maintain a healthy weight. And maintaining a healthy weight prevents your muscles from having to work so hard to keep your balance. Remember, every pound of fat your body has to carry contributes to imbalance, whereas every pound of muscle you add to your body helps your balance.

Getting in shape…

There are no quick fixes to getting into shape. You can begin an exercise program at any age and reap the increased strength, balance and flexibility rewards associated with it. For seniors, implementing an exercise program may help to reverse the adverse effects of aging on their joints, muscles and bones. For women this is especially necessary as osteoporosis is a threat as you get older.

So, what types of exercises should you perform? Don’t worry – you won’t be expected to do daily heavy weight training. Your goal is to start on a simple strengthening program, nothing drastic. When choosing your exercises, use the following tips.

1. Start slowly. This point can’t be stressed enough. There is nothing to be gained by hitting the exercise ground hard. You are more likely to keep up regular exercise routine when you find it enjoyable and relatively painless. The best thing about exercise is that it is cumulative. Ten minutes here and there really adds up.

2. Aerobic Exercises. Aerobic exercise, sometimes called cardio exercise, increase heart and lung health. Aerobic exercises get the heart pumping and the blood flowing. Walking, running, swimming and bicycling are examples of aerobic exercises.

If you currently get winded walking up a flight of stairs aerobic exercises will cure that problem. Within a few weeks of these kinds of exercises you will be amazed at the results. The benefits of aerobic exercises stretch beyond the gym or walking path into all areas of your life.

3. Flexibility Exercises. Popular exercises for flexibility are yoga, Pilates and Tai Chi. Through slow controlled movements, the body is stretched and relaxed. Flexibility exercises aren’t exhausting but then, an exercise doesn’t have to leave you panting to be effective. Increasing flexibility helps combat stiffness in the joints and increases range of motion for easier movement.

4. Strength Exercises. Strength training means challenging the muscles with weights. Barbells and dumbbells, weighted balls and bands, and exercise machines are just a few of the weight devises you can use. You can even use your own body weight to challenge your muscles by doing pull-ups or push ups.

It’s important to hit all muscle groups in your body for overall improvement in strength. But make sure that you work your back and stomach muscles as they will have a positive impact on your balance and posture.

The best exercises…

The best exercises are sometimes the simplest. You don’t have to be a member of the gym to perform any of the above suggestions. Walking is a great overall exercise that can be performed conveniently in your neighborhood, at a park, or even at the mall.

One last suggestion. Get yourself some appropriate exercise DVDs. That way you can pop one in whenever it’s convenient for you.

Conclusion…

We will age and suffer some of the consequences that go along with it. It’s inevitable. But we can learn to age gracefully by eating a healthy diet, staying active and maintaining a healthy weight.

To Your Good Health,

Mark Hanson

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