Just because you’ve celebrated the Big FIVE OH doesn’t doom you to a sedentary life, increasing waist line and diminishing muscle mass.
You do need to work on your fitness. Nature is working against you, sad to say.
Muscle Mass Loss
Inactive people can lose 3 to 5% of their muscle mass each decade after age thirty. Muscle loss also speeds up after age 70! Joe Couch Potato, at age sixty, could potentially have lost 15% of his muscle mass. That’s a bit scary! The remedy to this? Weight Bearing Exercise.
Weight Bearing Exercise
The definition of weight bearing exercise is forcing you to work against gravity, such as running, brisk walking, hiking. Other activities of weight bearing exercise is yoga, tennis, golf, dancing. All of these forms of exercise are fun, but also aren’t too strenuous for older people. My mom is 79 years old and line dances at least once a week, whilst my friend’s mom enjoys playing tennis every weekend. Perhaps I’ll have a look into tennis, however watching these videos first might be necessary before stepping onto the court!
As you age you may notice you can start aching more, and muscles become even sorer even if you keep your exercise routine consistent, for those that may suffer from increased soreness after working out, trying something like bcaa optimum nutrition could enhance recovery time and decrease muscle soreness. Allowing you to keep up your exercise routines.
Okay, you might be laughing and smirking now. But using video games, such as Nintendo’s Wii Fit system-can get you a workout, even sitting. My 79 year old mom plays in “Wii Bowling Leagues” at several senior citizen centers. I’ve played against her, and she kicks my butt. I’ve also woke up the next morning wondering why my arm is sore-too much tennis/bowling!
Strength training and weight training are weight bearing exercise. You don’t have to go to the gym to do this. A set of ten pound (or five) barbells is less than twenty dollars. If you want to train like an athlete, you can find Olympic Barbells online. There are hundreds of weight training tutorials on the web, or buy a book! I have an older book that I like to use.
Non-Weight Bearing Exercise
Non weight bearing exercise would be when you don’t work against gravity-swimming and biking.These activities don’t help with the loss of muscle mass but they are GREAT especially if you have any sort of joint issues. I have taken up pool swimming and exercise-I have been doing most of my knee exercises in the pool when I am already there!
Pool-you don’t have to be Michael Phelps to get a workout in. Get yourself a swim cap and goggles and go to it.
Biking-if you have access to a gym, there should be plenty of bikes. Ease into biking, your rear end will thank you for it. Go slow and build time. If you start riding outside, wear a helmet!
Don’t allow time and nature to erase your physical fitness. You are heading into wonderful years, so take care of your body!