How did you like my last blog series that covered the 5 major mistakes we make when trying to lose and maintain our ideal weight? I hope it was helpful!
Now, we move into my next blog series that covers one of the best and MUST anti-aging and weight management secrets: resistance training!
Coming up, I am going to discuss a lot of facts in this blog — but let me tell you from teaching adults resistance training for the last 10 years and hearing story after story from clients about how their bone density scans improve and also that they are picking up their kids and grandkids with no injuries, they are losing weight, and doing more daily activities with ease… — these facts are TRUTH!.
As we age, we face all kinds of unique physical and mental challenges. By the time we are 30, our muscle mass has decreased by 3-8 % by decade. After age 60, the rate of decline is even higher. This is involuntary loss of muscle mass, strength and function is a fundamental cause and contributor of disability in older people.
We also can face increased risk of osteopenia or osteoporosis as our bone density tends to decline as well. Please get your Body DEX Scan — it’s an easy test. Don’t wait for the recommended age to do this — do it now.
For women – during the first five years after menopause, we can lose up to 10% of our bone mass.
Woman can also experience hormonal changes – especially related to menopause. Estrogen and other hormones decline and can affect our mood and energy levels. This also makes losing and maintaining a healthy weight very challenging.
What can we do to counter this bone and muscle loss and weight gain?
Resistance training is a key tool to age powerfully and counterbalance these aging effects. I like to think of it as the fountain of youth, due to its remarkable ability to rejuvenate and maintain physical and mental well-being.
My next blog series will dig deep into the 7 anti-aging benefits of resistance training.
Today let’s talk about # 1: Maintaining muscle and growth.
Like a house or building that is built with a sturdy framework, think of your muscles as the strong framework that holds up your body. Over time, if you don’t exercise – specifically with resistance training, this framework can weaken. The result is reduced muscle tone and bone density, weaker muscles, and a less firm appearance. Everyday activities like holding young kids, carrying groceries or climbing stairs can become more difficult. Also, when our bones and muscles weaken and our postures worsens — our internal organs get affected too.
Resistance training is your secret weapon against the muscle loss that often comes with aging. This type of exercise supports muscle growth, repair, and maintenance and strong bones. Regular strength training lengthens your ability to perform daily tasks that can be more challenging with passing decades. It also lets us live a life filled with hiking, dancing, biking, or whatever active lifestyle makes you feel your best. With safe and effective resistance training, lifting kids or pets, carrying heavy bags, or maintaining good posture are easier things to do—and for longer.
It might not be top of mind right now, but this strength preserves your quality of life so you can remain independent and active as you age well into your golden years.
For safe and effective resistance training come to my Strength and Flexibility class either live or virtual and/or join my team in The Transformation Challenge that starts February 12th. Reach out for more info!
nourish. move. meditate.