Fitness over Fifty

Fitness Over Fifty

 

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.  My mom is 79 years old and line dances at least once a week!

Video Games

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.  There are hundreds of weight training tutorials on the web, or buy a book! I have an older book that I like to use.  Smart Girls Do Dumbells

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!

 

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