There’s no denying that our bones and muscles start to show their limits when we age. However, with the help of physical activity such as exercise, you can fight the effects of aging and gain muscle and bone control again.
The Effects of Aging to Our Bones and Muscles
- Loss of bone mass: At the age of 30, our bone mass will reach to its peak, then to be followed by a gradual loss of bone density. When this happens, your bones will easily brittle and may lead to health conditions such as osteoporosis.
- Stiff joints: As we age, our joints will loss fluid and causes it to become stiff. The cartilage will also start to wear down over time. This will lead to a degenerative joint disease and osteoarthritis.
- Decrease in muscle mass: Muscle mass will also gradually decrease over time with age. With the three combined, it will lead to strength loss, difficulty completing certain day-to-day tasks, and higher chances of falling unexpectedly.
The Benefits of Exercise
- During this stage of life, exercise plays a vital role to keep our musculoskeletal health to work as it should. Several studies have been conducted about exercise and its health benefits for aging people. These benefits include:
- Improved flexibility – by doing activities such as yoga and tai-chi
- Improved core strength – reduces the risk of falls. Activities that involved balance and coordination combined helps with these.
- Stronger bones – exercises such as walking combined with high calcium consumption and vitamin D.
How Often Do You Need to Exercise?
- At least 150 minutes of moderate to intense exercise should be done three days a week as recommended by the Centers for Disease Control and Prevention (CDCP). Below is a breakdown of each type of exercise with some few tips on each one of them.
- Cardio Exercises: There’s plenty of variety of choices when it comes to cardiovascular exercises and these are:
- Water aerobics
- Elliptical trainers
- Strength Training: When it comes to strength training, it requires the use of your body weight, resistance, some bands or balls, and a little bit of flexibility. You can complete one to three sets of eight to 12 repetitions in a row while including all the major muscle groups. Cardio, strength, and flexibility combined is the recipe for success for an improved health and muscle function in the aging population.
As you can see, physical activity brings lots of benefits for us especially as we age. So if you haven’t been active before during your younger years, now is the time to get that body moving. Don’t worry, you don’t have to do all of them in a single day or week. You can start slow and gradually improve as time goes by. So what are you waiting for? Time to get physical starting today!