Even though staying fit as you get older is as hard or even harder than getting fit when you’re young, it’s also more important. As you age, hormone levels drop, making building muscles more difficult and muscle maintain harder. It’s not impossible, but expect slower results than someone ten to twenty years younger. There’s the problem with sarcopenia—age-related muscle loss– that may come from other changes in the body, such as inefficiency when turning protein into fuel or fewer nerve cells. Inflammation can cause changes too.
Don’t get discouraged. There’s a light at the end of the tunnel.
Many studies show that you can reverse some of the signs of aging and get back into shape. Strength training is one way. Resistance training, whether with bands or weights, can help build muscle mass and reduce the signs of aging by maintaining muscle mass and even building it. That’s important because it can improve the quality of life. Walking can even help boost muscle mass and keep bones stronger.
Try some HIIT—high intensity interval training.
Do you want to maximize cardio improvement? HIIT is the way to go. It gets faster improvements in a shorter workout time. Remember to always check with your health care professional before starting any workout program. HIIT varies the intensity between all out intensity for a short period and a slightly longer recovery period. You can use almost any type of exercise using this technique, even walking.
Exercise helps you achieve and maintain a healthy weight.
Many of the conditions often associated with older citizens often either occur or are exacerbated by being too heavy. Exercise can help you shed those unwanted pounds that seem to creep up before you realize it. It helps prevent serious conditions like diabetes, heart problems and high blood pressure. If you already have those problems, it can improve your condition.
- You can maintain muscle mass with just 40 minutes of strength training twice a week. Don’t forget to warm up and work on flexibility training to help avoid injury on the other days, plus cardio for endurance.
- Staying fit is good for the body, but also good for the mind. Studies show it can slow age related dementia, Alzheimer’s and even boost cognitive functioning.
- You’ll be less apt to fall when you workout regularly and be less likely to have an injury. Exercise improves balance and improves flexibility to avoid both.
- You’ll feel better and be more apt to join in the fun in life. Exercise can reduce stress and improve your mood, while giving you the energy to be more active. There’s nothing better than being able to keep up with the whole gang without the need for a rest.