As we age, our muscles naturally lose strength and mass. This is called sarcopenia, and it can make everyday tasks like getting dressed or climbing stairs more challenging.
You might think sarcopenia is a problem for much older people, but it actually starts earlier than you might think! Muscle strength and power (how quickly your muscles can contract) start to decline around age 40. This happens because some muscle fibers, called type II fibers, shrink faster with age than others. These type II fibers are the ones responsible for powerful movements.
As we age, we can lose muscle mass and strength. This is called sarcopenia, and it can make everyday activities like getting dressed or climbing stairs more difficult. You might think this is just something that happens when you get really old, but it starts earlier than you might expect.
Around 40, our muscles can start to lose their power and strength. This happens because the type of muscle fibers used for powerful movements (like sprinting or lifting heavy objects) are more prone to shrinking with age.
But, here’s the good news: even though muscle loss is common as we age, it’s not inevitable! Recent research shows that strength training with weights can actually reverse some of the age-related changes in these muscle cells! This means you can potentially slow down or even prevent muscle loss by incorporating resistance training into your routine.
So my friends, it’s never too late to start strengthening your muscles. AND, the benefits of preventing muscle loss with age are clear: regular exercise, especially weight training, can help you keep your muscles strong and functional as you age. Imagine a world where everyone feels strong and capable well into their golden years!
Are ya ready to get started? Let’s ditch the “too old” mentality and embrace the power of lifting. TODAY.
Stay active, lift some weights, and keep your muscles happy! They’ll thank you for it later.
Friends, you know I hate to be the bearer of bad news, BUT the natural loss of muscle mass and strength as we age is associated with all-cause mortality and linked to the incidence of many chronic diseases…like cardiovascular disease and stroke, hypertension, insulin resistance, and type 2 diabetes.
According to the National Institute of Health, muscle mass decreases 3-8% per decade after 30 and this rate of muscle decline is higher after 60! Less muscle generally means a higher body fat percentage and higher body fat slows your metabolism down, NOT age.
Here are 5 ways to combat muscle decline:
Eat protein (Ladies…are you getting enough?)
Resistance train (Do you have a strength training routine that involves building muscle?)
Increase your Omega 3s (Omega 3’sare anti-inflammatory and inflammation causes muscle to break down)
Check your vitamin D levels (vitamin D helps with muscle protein synthesis)
Walk (walking increases mobility and blood flow which helps with insulin and muscle repair)
If you don’t have access to a gym or some weights, resistance bands are an inexpensive option to help maintain or build muscle. Many exercises can be done with resistance bands to work the upper or lower body. Here are a few upper body examples:
1. Overhead press
Stand with your feet shoulder-width apart and hold the band in each hand with an overhand grip.
Raise the band up to shoulder height, then press it overhead until it is straight above your head.
Slowly lower the band back down to shoulder height, then repeat.
2. Chest press
Lie on your back with your knees bent and your feet flat on the ground.
Hold the band in each hand with an overhand grip, palms facing each other.
Slowly lower the band down to your chest, then press it back up to the starting position.
3. Bicep curl
Stand with your feet shoulder-width apart and hold the band in each hand with a supinated grip (palms facing up).
Curl the band up to your shoulders, then slowly lower it back down.
4. Tricep extension
Stand with your feet shoulder-width apart and hold the band in each hand with an underhand grip (palms facing down).
Bend your elbows and extend your arms behind you, keeping your elbows close to your body.
Slowly lower your arms back down to the starting position.
These are just a few examples of exercises that can be done with resistance bands to work the upper body. There are many other exercises that can be done, so find some that you enjoy and that challenge you.
Tips for using resistance bands:
When choosing a resistance band, start with a light band and gradually increase the resistance as you get stronger.
Make sure to warm up before using resistance bands.
Focus on proper form and don’t sacrifice form for weight.
Listen to your body and don’t push yourself too hard.
Vary your workouts to keep your body challenged.
Resistance bands are a great way to add variety to your workouts and challenge your muscles. They are also a portable and affordable option for strength training. I take them with me when I travel!
Prevent sarcopenia (muscle loss) and get strong today.
What’s that? Healthspan is the period of life during which a person is healthy and free from disease. It is different from lifespan, which is the total number of years a person lives. A person can have a long lifespan but a short healthspan, or vice versa. I want my healthspan to align with my lifespan, don’t you? To do this, I’ll focus on these 3 things: strength training, eating healthy, and sleeping well.
So, here’s the thing, as we age, our bodies “can” go through a number of changes. My friends, I’m here to tell you that many age-related declines in health are related to lifestyle decisions…not age. And, one of the most significant changes is a decrease in muscle mass. The loss of muscle mass can lead to a number of problems, including decreased strength, balance, and bone density. In fact, muscle is so important, that it is used to determine not just lifespan and healthspan, but as a metric that unlocks our longevity potential!
To combat potential aging changes, it’s very important to strength train. Strength training helps to build muscle mass and improve bone density. It can also help to improve balance and coordination.
If you’re wondering how to get started, there are a number of different ways to strength train. One popular method is to use weights. Weights can be used to target specific muscle groups or to do full-body workouts. While a gym can provide a variety of options, it’s quite easy to get a great workout from home using your body weight, bands, gliders, or a ball. Resistance bands are a great option for individuals new to strength training or who have joint pain.
No matter which method you choose, it is important to start slowly and gradually increase the weight or resistance as you get stronger.
In addition to strength training, it is also important to eat a healthy diet. A healthy diet includes plenty of protein, fruits, vegetables, and whole grains. Limit ultra-processed foods and try to avoid chemicals, dyes, and preservatives AND be aware that “natural flavors” aren’t healthy. Read your labels!
To help your muscle-building efforts on the diet side, protein is essential for building and maintaining muscle mass. Fruits and vegetables are packed with vitamins and minerals that are essential for overall health. Whole grains provide fiber, which can help to keep you feeling full and satisfied.
It is also important to get enough sleep. Sleep is essential for muscle recovery. When you sleep, your body releases hormones that help to repair and rebuild muscle tissue. Most adults need around 7-8 hours of sleep per night. However, some people may need more or less sleep. (see prior post about sleep!)
Finally, it is important to listen to your body and take breaks when you need them. If you are feeling pain, stop the exercise and rest.
While strength training is a great way to stay healthy and fit as you age, below are some additional tips for anyone looking to improve their health and fitness today:
Start slowly. If you are new to exercise, start slowly and gradually increase the intensity of your workouts over time.
Find an activity that you enjoy. There are many different types of exercise, so find one that you enjoy and that fits into your lifestyle.
Set realistic goals. Don’t expect to see results overnight. It takes time and effort to see changes in your body.
Be patient. Don’t get discouraged if you don’t see results immediately. Just keep at it, and you will eventually reach your goals.
Listen to your body. If you are feeling pain, stop the exercise and rest. Don’t push yourself too hard.
Eat a healthy diet. A healthy diet is essential for overall health and fitness. Make sure to eat plenty of fruits, vegetables, and whole grains.
Get enough sleep. Sleep is essential for muscle recovery and overall health. Most adults need around 7-8 hours of sleep per night.
Stay hydrated. Drink plenty of water throughout the day, especially when you are exercising.
Manage stress. Stress can take a toll on your health and fitness. Find healthy ways to manage stress, such as exercise, yoga, or meditation.
Following these tips can help you stay healthy and fit as you age.
As my friend Sharon likes to ask, “What have you got to GAIN?”
Is poor hip mobility affecting your workouts — or maybe impacting other areas of your life?
Over the past several years, pretty much every facet of our day-to-day lives has shifted. With work, we used to drive to the office where we would walk in and out of the office plus walk more through the day going to meetings, breaks, lunch, etc. Now we have a workday where we might work remote or be in the office, but attend meetings virtually. While some of these changes may actually better (like savings on gas, clothes, meals and having healthier options to eat at home), other changes are less than ideal — like less human interaction and….moving a LOT less.
A sedentary lifestyle involving longer periods of sitting and less activity throughout the day been tied to a slew of major health issues (like obesity and depression) and may also contribute to poor hip mobility.
Why does that matter? It might not seem like a big deal, having grouchy ouchy hips can mess with your life.
For example, when the hips weaken, it limits the pelvis’ natural range of motion which puts more stress on the lower back and hip joint. This can result in super tight hip flexors (the group of muscles that surround your pelvis, spine, and upper legs). So when your hips don’t (or can’t) move through their full range of motion, BAM, you’ve got poor hip mobility. Tight hips and a sedentary lifestyle (or a sedentary job) can lead to more serious injuries like herniated discs and/or torn cartilage in the hip joint.
Wondering if you have tight hips?
Do you have lower back pain or knee issues?
Do you get frequent hamstring injuries?
Do you fail the ankle over knee test? (When seated, cross left ankle over right knee; if knees are the same height, you probably have decent mobility, but if one is higher than the other, probably not.)
Can you perform a “womb” squat? (See if you can hold this position for 30 seconds or longer with thighs below parallel. If not, follow the instructions below to improve mobility and use your elbows to press your knees out.)
If so, tight hips may be the culprit.
To address tight hips, both hip strength and hip mobility are important. To focus hip strength, perform squats, walking lunges, stiff legged deadlifts & Bulgarian split squats. Most important is to just move – and move often.
To improve hip mobility, try these 3 stretches:
90/90 Stretch
Sit on the floor with your right leg out in front of you & bend your right knee 90 degrees so that your thigh extends straight out in front of you & your lower leg extends out to the left.
Now bend your left knee to 90 degrees so that your left thigh extends out to your left and your lower leg back behind you.
Keeping your back straight (chest out), slowly lean forward until you feel a firm stretch in the front (right) hip and along the side of the right leg. Hold the position for 30 seconds to two min. Breathe slowly.
Repeat on the other side.
Womb Squat
Start in a standing position, preferably barefoot or in flat shoes, with feet slightly wider than shoulder-width apart & toes turned out slightly. Sink your glutes toward the ground while pushing your knees outward. Go as low as you can (the lower you go, the more your knees may want to come in, so use your elbows to press your knees out). You can hold on to a desk or table to support yourself, as needed. Come down far enough that you feel a stretch, but not so far that your heels lift off of the floor.
Stay in this position for 30 seconds to 2 min. Focus on breathing slowly, keep your feet flat and try to avoid coming up on your toes.
Hip Flexor Stretch
Start in a half-kneeling position with your right leg forward and bent with your right foot flat on the floor. Your left leg should be bent so that your knee is on the floor beneath your hip. (You can place a towel or pad under your knee, if needed.) Keep your upper body straight, gently tucking in your chin as you squeeze your glutes. Keep your pelvis neutral & avoid tilting it forward. Gently push your hips forward until you feel a stretch around the front of your left hip.Reach your arms overhead and lean ever so slightly to the left side for an extra stretch.Hold for 30 to two min. & breathe slowly.
Repeat on the other side.
Stay tuned for continued conversation on this important topic.
Until then, live well, laugh often, stretch & MOVE!
(You can check out my Instagram feed for a 3-part conversation on hip mobility with a demonstration of these stretches mentioned above.)
Hey friends, how are you feeling these days…with work, family or the holiday season upon us? If you are feeling overwhelmed or stressed, maybe it’s time to take a breather and add intentional steps to alleviate stress.
By now you probably know that meditation and other recommended stress reduction techniques previously considered “new age” really work. Many high performers incorporate various forms of meditation into their daily lives because it works (and are a heck of a lot better than drugs & those nasty side effects). There are many forms meditation from walking in nature, guided meditations (especially good if you have an active monkey brain like me), breathing exercises (try inhaling completely for 4 seconds, hold 7 seconds, exhale completely for 8, repeat 9 more times), or simply enjoying the love & affection of a pet. Try them out and see what suits you best.
Why is it important to work on controlling/limiting or reducing stress? Because with chronic stress, the brain atrophies…which means it gets smaller and less effective. When you are stressed, you release cortisol. With elevated cortisol, your brain begins overload and …then begins to degenerate. The parts most affected are the areas of the brain associated with dementia/long term memory.
There are also vascular impacts of stress on our brains due to the flight or fight response. This response releases hormones that decrease blood flow to our brain. Chronic stress has long term effects on our brains.
What else happens? Well, elevated cortisol can also decrease circulation. That’s why it makes sense then to engage in an activity that causes an increase in circulation. Exercise increases your heart rate and oxygen to the brain. On the opposite side of the spectrum, long term sedentary activity decreases blood circulation all over the body. Then, if you add a stress response to being sedentary and possibly a thyroid issue, all these factors impact the health of our brains.
Public service message: The more intense the exercise, the better the benefit because your heart has to pump harder. Try intervals or short bursts of increased energy/effort for 10-30 seconds, 10-15 times.
To recap, we have the impact of stress and a sedentary lifestyle impacting our brains. Now, let’s talk diet. “Type 3 diabetes” is now used to describe dementia because if we indulge in sugar or processed carbs, we get too much insulin. Seriously, our bodies were not made to consume the sugar we load into them daily. Chronic surges of insulin also cause damage to the brain. I’m saying this with a lot of love….so hear me when I say, “If you are tired after meals, it’s time to review what you are eating.” A normal response after a meal should be your hunger is vanished – NOT an energy surge – or an energy drop.
Small changes in our diets can make a HUGE difference with our brain health (& overall health & weight)!
When it comes to gluten…there is a high correlation between neurological symptoms and gluten antibodies – most specifically with wheat gluten. So if you have an inflammatory diet, you are inflaming your brain. It WILL begin to degenerate. As these various factors (stress, blood sugar instability and/or surges, sedentary lifestyles, lack of circulation, poor diet) add up, we will begin to feel foggy. That “fog” is brain degeneration. You have a thought but can’t get to it.
What would a balanced brain focused diet consist of? The key is to eat a diversity of vegetables/plant fibers along with healthy fats and LIMITED sugar/processed carbs. Proteins can also be inflammatory with most inflammatory proteins being milk protein, egg protein, and soy protein. Experts suggest a diet that is A.) gluten & dairy free, B.) one that includes flax seed & fish oils (healthy fats), and for sure, C.) a diet low in sugar and processed carbs to prevent sugar surges, and D.) a diet FULL of diverse vegetables.
The bottom line is thatanything that causes inflammation to the body has an effect on the brain.
That would include stress, diet, sedentary lifestyle, arthritis, food allergies, auto immunity diseases, etc. What’s the best way to support our brains?Ultimately, what we should do for a healthy lifestyle and weight is what we should do for our brain: eat properly, exercise with intensity to increase our heart rates, and supplement with dietary flavonoids like turmeric, resveratrol, and polyphenols. Last, try meditation or breathing techniques to lower stress. Laugh. Help others. Try inversion. Get a pet. And educate yourself because you are worth it. Some of my favorite recent reads include:
The good news is EVERY little bit helps and most of what helps is in our control. Isn’t it nice that the things we can do to remain healthy, fit and active will also serve our brains well?
I think today is a great day to take action. A friend of mine likes to ask, “What have you got to lose?” Well, my friends, taking no action WILL lead to Alzheimer’s and dementia. It’s not a matter of “if” but “when”. I think a better question is, “What have you got to gain?”
