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.

Breathe Deeply, Live Healthier, Happier, and Longer

Breathe Deeply
Breathe Deeply

Breathe Deeply

When you provide a generous flow of oxygen into your body, 100 trillion cells become more alive! This enables the four main organs of your body-the heart, lungs, liver and kidneys- to operate and perform better. Your miracle-working bloodstream purifies and cleanses every part of your body.  This helps eliminate toxic wastes as Mother Nature planned, and the fuel and vital oxygen are carried to every cell in your body.  We are designed to eliminate 70% of our toxins through breathing.  If you do not breathe deeply,  you are not ridding your body of toxins.  The more toxic poison you burn up, the more vitality you will create!

With plenty of oxygen your muscles, tendons and joints function smoothly!  Your skin becomes firmer and more resilient and your complexion clearer and more glowing.  You will radiate with greater health and well-being for a longer, healthier life!  When you get more oxygen, you sleep better.  Oxygen is Mother Nature’s great miracle beautifier.

Deep Breathing Promotes a Healthy Body

When you breath deep your brain will be more alert and your nervous system functions better.  You will be free from tension because you can easily take the stresses and pressures in a calmer way.  Your emotions will come under control.  You’ll feel joyous and exuberant.  Many nervous diseases are due to oxygen starvation.  Deep, diaphragmatic breathing tranquilizes jangled nerves, stimulates the brain with clear thinking and more alertness to help solve any life problems and make wise decisions.  It relaxes the body and releases endorphins-natural pain-killers that create a natural high.

The intentional breather enjoys more peace of mind, tranquility and serenity.  You can concentrate better by taking long, slow, deep breaths.  Also, appropriate breathing stimulates brain cells and promotes new brain cell growth.  Oxygen stimulates your brain and logic and intelligence!

Inhale More Oxygen

People who inhale larger amounts of oxygen are happier people.  Super Power Breathing cleanses your body of psychological and physical poisons and gives you more joy and emotional well-being.

With a clean, purified body and an ample supply of oxygen you can enjoy a more youthful, energetic healthful body for a longer life.  Now, close your eyes, relax and take a few minutes to do some slow, deep breathing.

Air is an important energizer.  The more deeply you breathe pure air, the better your chances are for extending your life.  One of the most important of all physical acts is to breath correctly.  The rhythm and depth of breath affects the state of your mind and body health.  Taking deeper breaths will bring in more oxygen.

Many people suffer from poor circulation in various parts of the body, because they don’t get sufficient oxygen to produce a steady blood circulation into their extremities, they have cold hands, feet, noses and ears.  The more oxygen you get into your body, it is better for your circulation, heart, and hands and feet will be warmer.

For further information see my post There’s a “Right” and a “Wrong” Way to Breathe?

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.

 

Fitness Tracker-Which Should You Buy?

Fitness Tracker-Which Should You Buy?

Combine a highly evolved pedometer with a mini-computer and a virtual coach and what do you have?  A fitness tracker.  These high-tech gadgets contain sensors that pick up data about your body (heart rate), activity (steps taken and calories burned), sleep, and more.

With dozens on the market, how should you choose?

Mix or Match Based on Your Goals

Each device has its own combo of special features.  Be on the lookout for features like these:

Fitness Tracker
Fitness Tracker

Step Counter.   Most devices show you the number of steps you take and how many miles that equals.  If walking or running is your main exercise, this is the feature you’ll use most.  Shop for devices that ask for the length of your footstep.  They’ll provide the most accurate information.

Calories Burned.   The harder you exercise and the more you move throughout the day the more calories you burn.  Be sure to look for devices that ask for your weight and gender to get the most accurate results.

Sleep Tracker.  A few devices track sleep.  Most give you an indicator of how much sleep you get vs. how much you toss and turn.  Getting enough sleep can help you lose weight.  Too little sleep may lower your metabolism and increase your appetite.

Heart Monitor.   This information will help you know when to rev up or slow down and recover.  If you have heart problems or take certain blood pressure medicines, ask your doctor if checking your heart rate during exercise is a good way to measure your exercise intensity.

GPS.  Some gadgets have built-in GPS to estimate your speed.

Water Resistance.  Some trackers are water-resistant,  so you can shower with them on, but not swim.  A few specialty devices, like swimming watches, are fully waterproof.  A few combine swim tracking and bike tracking.

Smartphone Tracker
Smartphone Tracker

Sync Technology.  Want updates on the go?  Look for devices that sync wireless.  Others require you to plug into the jack on your smartphone or computer.

Size.  Trackers come small enough to clip to your waistband.  Some can fit in your pocket.   Others are worn like watches.  Make sure you like the design and it is comfortable.

Try Before You Buy.  Since there are so many options, choice becomes confusion.  Which tracker has the features that are right for you and the activities you do?  If you want to try a tracker out before committing to it, I recommend Lumoid, a service that lets you try three trackers for a week for $35.  Another way to try fitness tracking in general is to use a mobile app.  Some apps I like are Argus, Fitbit, and Moves.  If you run or bicycle a few apps are Runtastic PRO (for running), Cyclemeter (for bicycling, and Strava (for both running and cycling).

Set Your Spending Limit

In general, most trackers cost between $50. and $250.

Define your fitness goals that you would like to track, do your research, and choose your device.  You will be glad you did.

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.