Be strong in the new year
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EmailThere are remarkable benefits to being physically active and strength training is the key to being strong in the new year.
Aging well begins with understanding that maintaining strength and being physically active are actually two different, but equally important, components for sustaining health and overall function. We hear a lot about staying active and getting daily exercise but not nearly enough about the remarkable health benefits of strength training. Strength training is fun and easy to learn. Regardless of your current fitness level Michigan State University Extension encourages adults to add strength training two to three days a week to your routine to stay strong, increase flexibility and range of motion, and improve balance to prevent risk of injury from falling.
It is all too common, when a sedentary lifestyle is the norm, to notice a slight decline in muscle strength and unwanted weight gain, even as early as your 30s. There is no refuting the research that inactive lifestyles and a lack of strengthening the major muscle groups of the body will subsequently result in muscle and bone loss. Muscle loss and weakness also further lead to diminished flexibility and deterioration of one’s ability to maintain your balance properly.
What is often surprising to people is how the loss of muscle can be so subtle, almost invisible through the years. Research shows that by age 40 you lose muscle at the rate of 1/3 pound per year, and gain 1/3 pound of fat or more. As muscle is lost and fat increases strength is lost and which also lowers the metabolism since muscle burns calories more efficiently than fat. Without continuing to regularly focus on strengthening all the major muscle groups the loss of muscle and bone continues to occur which results in diminished fuction, fatigue, and poor balance. Even more shocking is that by age 80 research shows a person typically has 1/3 of muscle mass as they did at age 40. The reason for this extensive deteroiation of muscle is inactivity. The old adage use it or lose it really applies to muscles!
When simple daily functions become difficult like lifting a grocery bags off the floor, picking up a child, reaching your hands easily over your head to get something out of the cupboard, or climbing a flight of stairs a person need not buy into the thought I guess I can’t do that anymore. The truth is at any age you can reverse the negative physical changes caused by muscle loss and weakness through strength training.
Research shows progressive strength training can once again build muscle, and also build bone density which is paramount to prevent or reverse osteoporosis. Strength training also incorporates a full range of motion movement which increases flexibility in wrists, arms, shoulders, ankles, knees, legs, hips, and back. Strength training works to strengthen muscles around joints this improves balance, and has been reported to ease discomfort from arthritis. Strength training helps you to reclaim lost function and feel better equiped to complete daily chores and activities.
The whole premise of strength training is to work the major muscle groups harder than you usually would during regular daily activity. As muscle cells are stimulated and slowly work harder they are soon able to exert more force, and strength is gained. Strength training should be progressive to gain the most benefit. One’s ability to lift 1 lb. dumb bell initially increases to 3 lbs. then 4 lbs., or 6 lbs. or more. You will see and feel the results as you get stronger. Leaner strong muscles are so beneficial for aging well.
It is always important to consult with your health care provider before beginning any exercise program.
You can find research based strength training programs such as the Strong Women, Healthy Bones program offered through Michigan State University Extension, and other state Extension Services. Are you doing any strength training? Any age, any time a stronger body should be a priority.
