Do you ever see videos online of people in their 70s and beyond shooting hoops, bicycling, or busting a move on the dance floor and think, “I want to be that person when I grow up”? I know I do! One of the best things you can do to help make that happen is to start doing those things NOW (if you aren’t already) and take care of your muscles by keeping them strong and flexible.
Have you ever heard the saying, “It’s easier to clean a clean house?” It seems like a no-brainer, but the same philosophy works with your fitness and health. It’s so much easier to KEEP your fitness level (and your muscle) than it is to rebuild it. IMPORTANT NOTE: It’s never too late to get into shape and gain muscle … you can absolutely do it. It doesn’t matter what your age is. It just takes time, consistency, and a little patience.
Anyway … here’s why it’s so important!
1. Muscle Mass Decline with Age
When you hit the age of 30, you start losing 3% to 5% of your muscle mass each year. Studies even show that over your lifetime, you can lose up to 30% of your muscle! Less muscle equals less strength, less balance, and more risk of falls and fractures. Not good! Plus, not only does keeping your muscles healthy improve your strength and quality of life, but it also is an important part of keeping your metabolism revved (i.e., burning fat) as you age.
2. The Role of Strength Training
This is why strength training is so important as you get older! It can help your body retain your muscle and maybe even reverse the trend. Strength training workouts should include all your major muscle groups, including your “big” muscles – legs, back, and chest. Bonus: Resistance training also helps keep your bones strong.
3. Prioritize Flexibility
Make time to stretch. This becomes even more important as you get older. Not only does it help cut back on aches and pains, but it also helps your muscles move through a wide range of motion. Maintaining flexibility is a surprising factor when it comes to balance. When your range of motion becomes limited, it can affect your walking gait as well as your posture, both of which have a big effect on your balance! Try to set aside 5-10 minutes several days a week to work on your flexibility.
Even if those “older” years seem far away, it’s definitely worth a little thought now. Starting early with a balanced fitness routine that includes strength training and flexibility exercises can make all the difference in how you age. Imagine being that person in your 70s who can still shoot hoops, ride a bike, or tear up the dance floor. It’s not just a dream; it can be your reality with a commitment to muscle health and flexibility. So, lace up those sneakers, grab some resistance bands, and get moving – your future self will thank you for it!
Your future you will be super grateful to present-day you, we promise! 🙂
Make it an active day!
Keith, Michelle & More Team
REFERENCE:
www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass