Powerful Healthy Life It To Understand That Muscle Knows No Age
I was reminded of the saying the other day that muscle has no age. Meaning we can build muscle at every stage of life. It has always been my practice working one to one with clients and especially my young clients to remind them often that their muscle-building activities today are vital for every aspect of their long-term well-being.
For my older clients, the reminder was always about building muscle for their freedom. As we age, we must be sure we get in shape, build muscle and maintain a good level of fitness because this ensures we can take care of ourselves and live an independent life.
It seems we live in a world where many individuals have bought into the belief that as we age we have no control over our bodies or our minds. As we age, it's common to think that our bodies can no longer perform the way they used to. Many people believe that muscle loss is an inevitable part of getting older and that it's impossible to build or maintain strength in our later years. However, research has shown that muscle knows no age. With the right approach, anyone can build and maintain muscle mass well into their golden years.
The Benefits of Building Muscle as You Age
Before plunging into the specifics of how to build muscle as you age, it's worth investigating why it's so important. While many people associate muscle mass with aesthetics, there are many more reasons to focus on building and maintaining muscle as you age.
First and foremost, muscle is essential for maintaining a healthy and active lifestyle. It allows you to perform everyday activities with ease, whether it's lifting groceries, putting the groceries away overhead, climbing stairs, personal care or playing with grandchildren. Building muscle also improves balance and coordination, reducing the risk of falls and injuries. And, of course, having a strong and capable body can improve your overall quality of life and confidence.
In addition to these practical benefits, building muscle can also have a significant impact on your overall health. As we age, we naturally lose muscle mass, which can lead to a variety of health issues, including:
• Slowed metabolism
• Increased risk of obesity
• Decreased insulin sensitivity
• Poor balance and coordination
• Increased risk of falls and fractures
• Reduced cardiovascular health
By focusing on building and maintaining muscle, you can lessen these risks and maintain a healthy body well into your golden years.
How to Build Muscle as You Age
Now that we've established why building muscle is so important, let's explore how to do it. While the process of building muscle may look slightly different for older adults compared to younger people, the basic principles remain the same.
The most effective way to build and maintain muscle mass is through strength training. This involves lifting weights or performing bodyweight exercises that target specific muscle groups. When done correctly, strength training stimulates muscle growth and improves overall strength and functionality.
It's important to note that older adults may need to modify their strength training routine to accommodate any physical limitations or health concerns. This may mean using lighter weights, modifying exercises, or incorporating more rest periods.
Consistency is key when it comes to building muscle, regardless of age. It's important to establish a regular strength training routine and stick to it. This may mean working out 2-3 times per week, or more frequently if desired.
Nutrition is another critical component of building muscle. Pay particular attention to what you eat including your protein intake, as protein plays a crucial role in muscle growth and repair. Aim for 1-1.2 grams of protein per kilogram of body weight each day, and prioritize high-quality sources of protein like lean meats, fish, eggs, and dairy. It is important to think of nutrition as eating real life affirming organic food that is cooked in your own kitchen most days of the week. Eating at the dinner table in a calm and peaceful way is important as well.
Finally, recovery is just as important as the actual strength training itself. As we age, our bodies may require more time to recover between workouts, so it's important to prioritize rest and recovery. This may mean incorporating more rest days into your routine or taking extra time to stretch and foam roll after workouts.
We would like to end where we began, Living A Powerful Healthy Life Is To Understand That Muscle knows no age. By including strength training into your daily practice, focusing on eating real-life-affirming organic food, cooked mostly in your own kitchen and recovery, and maintaining consistency, you can build and maintain muscle mass well into your golden years. Not only will this improve your overall quality of life and functionality, but it will also help mitigate many of the health risks associated with aging.
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You are your best health & fitness advocate; if you are not moving well each day, it is easy to get burned out by all of life's demands. Taking some time each day for yourself to get outside and walk can have a profound impact on your well-being. Physical fitness and moving well begin and ends with you!
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We have found that an intentional walking practice has helped us with our daily thinking practice. What we know for sure is that walking outdoors will help improve how you feel, and your brain power and definitely help reduce stress. Walking in the morning is best and not only does it feel good, but it helps with your sleep at night and that helps with your brain power.
“Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says, especially when you're going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months when seasonal depression spikes. (source: Here- https://www.geelongmedicalgroup.com.au/2018/11/7-incredible-health-benefits-of-walking-30-minutes-a-day )
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We have outsourced our lifestyle for way too long!