Keep The Spring In Your Step: Good Reasons To Exercise After Age 50
North American Precis Syndicate
You can enjoy your strength training workout more when you heed a few hints to reduce your risk of injury and relieve muscle pain. (NAPS)
(NAPSI)—For many older adults, growing older seems to involve an
inevitable loss of strength, energy and vigor—but that need not be, says the
Centers for Disease Control and Prevention (CDC). The frailty and decreased
energy associated with aging are largely due to muscle loss due to
inactivity. And when it comes to muscle, the old saying is true: “Use
it or lose it.”
What To Do
One of the best ways to keep muscles healthy and strong, the CDC advises,
is through exercises called strength training.
Why To Do
Done regularly, strength training builds bone and muscle and helps to
preserve strength, independence and energy. These exercises are safe and
effective for women and men of all ages, including those who are not in
perfect health. In fact, people with health concerns—such as arthritis
or heart disease—often benefit the most from lifting weights a few
times each week.
Strength training, the CDC adds, can also reduce the signs and symptoms
• Arthritis—It reduces pain and stiffness and increases
strength and flexibility.
• Diabetes—It improves glycemic control.
• Osteoporosis—It builds bone density and reduces risk for
• Heart disease—It reduces cardiovascular risk by improving
lipid profile and overall fitness.
• Obesity—It increases metabolism, which helps burn more
calories and helps with long-term weight control.
• Back pain—It strengthens back and abdominal muscles to
reduce stress on the spine.
What’s more, studies have shown that people who exercise regularly
sleep better and have less depression, more self-confidence and self-esteem,
and a greater sense of well-being.
Fortunately, strength training exercises are easy to learn, and have been
proven safe and effective through years of thorough research. What’s
more, you may be relieved to learn, there are ways to train without undo
strain, aches and pains.
To help, Bob Arnot, M.D., an award-winning journalist, author of 12 books
on nutrition and health, host of the “Dr. Danger” reality TV
series, previously Chief Medical Correspondent for NBC and CBS News, and
Chief Foreign Correspondent for MSNBC and NBC, offers this advice:
• Find a few minutes at least two to three times a week to maintain
general fitness. Try three or four five-minute bursts of activity such as
walking or climbing the stairs at the office.
• Take two or three more minutes a day for yoga breathing and
movements to help your body maintain balance, usable strength, flexibility
and muscular restoration.
• Spend another few minutes every day and before any vigorous
exercise doing calf stretches and forward bends.
• Stay hydrated before, during and after your workout.
• To reduce your risk of muscle soreness after exercise, consider a
massage, an Epsom salts bath or intermittent hot and cold showers, as well as
proper stretching and cooldown.
• Muscle strains and muscle pulls are major health concerns for
weekend athletes. Signs you should look for alerting you to rest your muscles
and avoid overtraining are a higher than normal resting heart rate, disrupted
sleep due to an elevated heart rate, muscle cramping and muscle twitching.
• Eat right. In addition to lots of fruits and vegetables and a few
lean meats, consume foods with magnesium, which helps fight inflammation, and
with vitamin B12—especially if you’re over 50—such as
fortified cereals. Drink three cups of fat-free or low-fat milk throughout
the day or consume the equivalent in yogurt, cheese or other dairy products.
Consider an anti-inflammatory diet—cut out sugar, potatoes, tomatoes
• Go topical. Topical pain relievers such as creams, gels and
patches work locally. For example, the Salonpas
Lidocaine 4% Pain Relieving Gel-Patch provides the maximum strength of
lidocaine available without a prescription.
According to the Center for Medicare Advocacy, “[Lidocaine] is a
highly effective pain reliever and its unique non-narcotic and nonaddictive
properties make it a benign alternative to opioids, without the risks and
devastating side effects of opioids.”
These unscented patches can desensitize aggravated nerves and provide
numbing relief generally within an hour of application.
For further health hints from Dr. Arnot and others and information on
relieving aches and pains, go to http://salonpas.us.
“Lidocaine is a highly effective pain reliever and its unique
non-narcotic and nonaddictive properties make it a benign alternative to
opioids, without the risks and devastating side effects of opioids. http://bit.ly/2FZtdoF”
On the Net:North American Precis Syndicate, Inc.(NAPSI)