How to Keep Muscle Tone as You Age

Keep Firm Muscle As You Age

Aging muscle needs to be kept in shape, because long periods of no use cause degeneration of cells and are more challenging to overcome.  It may seem like common sense that if you don’t keep muscles toned , eventually they will get waste away.  Younger muscle tissue has as much as four times more regenerative stem cells compared to old muscle.

If you at all able to move, you can do much to prevent muscle atrophy by incorporating some strength exercise into your healthy lifestyle routine.  Start gently and work at a pace that is appropriate for your age and current level of fitness.

Also keep in mind that if you are older, and have been sedentary or immobile for some time, suddenly exercising vigorously can cause scarring and inflammation of your muscles, so start off slowly.

That said, I believe that it is never too late to start an exercise program.

Getting professional help from a properly educated personal trainer or physical therapist is probably the wisest and safest way to go if you are new to exercise, or it has been a period of time.

Muscle Tone
Muscle Tone

How Strength Training Benefits As You Age

Maintaining healthy muscle tone is not the only benefit from a regular exercise program.  Preventing heart disease and osteoporosis are two other major benefits.

A key strategy to reduce your risk of heart disease and other chronic diseases is to keep your inflammation levels low, and visceral fat that shows up in your abdomen and surround your vital organs is another component for reducing risk.

How Does this Work?

The more muscle tone you have, the more calories you burn because they consume calories even when resting and sleeping.  So, you gain more muscle and your body naturally increases the number of calories burned, which reduces fat stores.

Strength Training Can Reduce Osteoporosis

Your bones are actually very porous and soft, and as you get older, you bones can easily become less dense and more brittle.  Especially if you are inactive.

Resistance training can combat this because as you put more tension on your muscles it puts more pressure on your bones, which then create new bone.

It is Never Too Late

Keep in mind that optimal health is dependent on an active lifestyle, eating fresh, whole foods, and avoiding as many processed foods as possible, and limiting or controlling the stress in your life.

So, start moving, and don’t stop no matter what your age!

And include strength training into your fitness.  It is the number one way to remain strong, young and independent well into old age.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Improve your Heart Health, Alzheimer’s and Cancer Prevention with EXERCISE

Lack of Exercise Linked to Heart Failure

Low levels of physical activity, put you at risk for heart disease, including high blood pressure, diabetes and obesity.

People who exercise at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise a week had a 33 percent lower risk of heart failure than inactive people.

Couple Cycling
Coupling Cycling

Exercise May Slow Memory Loss

Exercise can also reduce your risk of the disease as well as help with treatment.  In a study of patients diagnosed with mild to moderate Alzheimer’s who exercised had significantly fewer neuropsychiatric symptoms associated with the disease.

Among the participants, a walking program also led to improvements in cardio respiratory health.

In a study of seniors 60 to 80 who walked 30 to 45 minutes, three days per week, for one year increased in volume of their hippocampus by 2 percent.  Higher fitness levels were also associated with a larger prefrontal cortex.

Breast Cancer Recurrence, Reduced by Exercise

In terms of cancer, exercise is also important for both prevention and treatment.  In a study that examined lifestyle factors to help prevent breast cancer recurrence, exercise was on top.  Those who exercise regularly reduced their risk of dying from breast cancer by 40 percent compared with those who do not exercise.

High levels of cardiorespiratory fitness in middle age also helped men survive cancer, reducing their risk of dying from lung, bowel and prostate cancer by nearly one-third.

Why Wait?

If you have an exercise program now, good for you.  If you’re looking for some motivation to get started, look at the benefits you gain from exercise.  Concentrate on the rewards, such as being able to think more clearly and improving your mood.  You can avoid heart disease and cancer, and weight gain.

Next, block your calendar like you would any other appointment, and JUST DO IT!  The more you move the more you’ll reap the benefits and the highs that go along with it.  Remember, also, that exercise is only one part of staying physically active.  It is equally important to keep from being sedentary during your non-exercise time.  Replace your sitting time with active movement.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Why Exercise is the “Silver Bullet” for Diabetes

To Prevent or Reverse Diabetes, Exercise!

This should be excellent motivation to those of you who are procrastinating on your exercise program.  If someone told you there is a “magic” trick that would almost instantly improve the way your body regulates blood sugar, and reduce the spikes in blood sugar that occur after a meal would you do it?

Well there is and it is called exercise.  And now that you know the next step is up to you….

Exercise
Exercise

Why Exercise is SO Important for Diabetes

Without exercise you’re unlikely to get this devastating disease under control.  It works so well because it is one of the fastest and most powerful ways to lower your insulin and leptin resistance.  Type 2 diabetics need to address the ROOT of the problem, which is NOT your blood sugar levels, as most conventional physicians would have you believe.

According to Dr. Ron Rosedale, if you follow the misguided belief that diabetes is a disease of blood sugar, you are likely destined for premature death.  Taking insulin is one of the WORST things you can do.  It will actually make your insulin and leptin resistance worse over time.  Dr. Rosedale, an expert on leptin physiology says most doctors make diabetes worse and accelerate the death process.

·         Leptin is a hormone produced in your fat cells.  Leptin regulates your appetite and body weight.  It tells your brain when to eat, and when to STOP eating.  Leptin is responsible for signaling insulin.

·         Insulin is released when sugars and grains raise your blood sugar.  Insulin’s main role is NOT to lower your blood sugar, but to store the extra energy for future times of need.

·         Insulin resistance occurs when your body becomes resistant to the hormone insulin.  It provokes an insulin surge when you eat too many sugars and grains and signals more insulin in your body.  When your body is exposed to too much insulin it eventually no longer responds to it properly and becomes insulin resistant.

Exercise is one of the MOST EFFECTIVE ways to regain insulin sensitivity and reverse insulin resistance.

There are three important aspects for exercise.

1.       Intensity

2.       Frequency

3.       Length of time

Intensity is KEY for an effective exercise program.  Burst-type exercises cuts down the time you have to spend exercising.  It should take 20 minutes each session.  Here is a summary of what a typical fitness routine might look like using a recumbent bike, elliptical machine or treadmill.

1.       Warm up three minutes

2.       Exercise as hard and fast as you can for 30 seconds.

3.       Recover for 90 seconds by continuing to exercise but at a reduced pace

4.       Repeat the high intensity exercise process and recovery seven more times.

Start out slow at first and do less repetitions, and work your way up.  You could start out walking and do your 30 second bursts with your legs moving as fast as possible and your arms pumping hard and fast.

You will want to incorporate other types of exercise to round out your regimen.  A good exercise plan would also include strength training, core exercises, flexibility and stretching.

Exercise plus Good Life Style Habits

The only know way to control proper leptin and insulin signaling is proper diet and exercise.  THERE IS NO OTHER WAY.  No drug can accomplish this!  In a random study of more than 33,000 people showed that drug treatment of type 2 diabetes in not only ineffective, but it is dangerous as well.  Glucose-lowering drugs showed the potential to increase your risk of death from heart-related issues.

So, the key in diabetes prevention, is Exercise and diet!

Drinking just one sweetened drink a day can raise your diabetes risk by 25 percent, so you need to look for hidden sources of sugar and fructose.  This also includes processed foods of all kinds.  You should even avoid fruits until you get your leptin working again.

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.