Can Your Muscles Predict Your Future?

When we weren't looking, Clint Eastwood and Jane Fonda blew past age 80.

We didn't notice because both just keep leading their active, productive lives.

Research is showing that many of us will be able to do the same ---as long as we take care of our muscles.

So say experts at the American Federation for Aging Research and National Institutes of Aging.

Here's why muscles matter:

  • Our muscles control not just our physical activity, but our entire metabolism. They are key players in maintaining resistance to infection and in recovery from surgery.

  • Most adults lose 30% of their muscle mass over their lifetimes, starting in their mid-30s.

  • If you don’t rebuild some of that, you’ll start to have difficulty rising from a chair and climbing stairs. You’ll walk more slowly, and be more susceptible to compression fractures in your vertebrae.

BUT ---YOU CAN CHANGE THIS SCENARIO.
With—what else—exercise!

Studies show that regular exercise not only led to a 46% reduction in falls, it also helps prevent onset of chronic diseases like diabetes.
Bottom line: exercise is a true fountain of youth!

Here’s what the experts advise:

  1. Get a fitness tracker and start aerobic walking. Aim for 7500 steps a day, and try to build up your speed so you are over 100 steps/min a lot of the time.

  2. Avoid long sitting – set an alarm every hour and get up for a few minutes to walk or stretch.

  3. Add resistance/weight training—it’s essential for balance and mobility. Women, especially, need to build upper body strength.

  4. Higher intensity interval training really does work.

If you've already got an active exercise routine, congratulate yourself!

If you’ve spent long pandemic hours sitting at your desk or on the couch, this is your MOMENT!

And if that thought strikes panic in your heart, start small! Do 10 minutes.

Park further from the store so you can add more steps. Take stairs instead of elevators.

Make it a game to see where you can “find” steps!

If you still need help getting motivated, find a fitness buddy or a trainer.
(Or a coach :-)

Maybe Clint or Jane is available......

Judith Kurnick