Lift – Push – Pull – Sweat *REPEAT*
Exercise increases our overall strength, and it keeps our joints flexible too. Also, very importantly, it contributes toward good heart health.
Another important aspect of our well-being has to do with our bone health. Weight bearing exercises help to increase our bone density, which in turn can lower our risk of developing osteoporosis.
Keeping our muscles strong and preserving our muscle mass as we age is also a must.
Age-related muscle loss (known as sarcopenia) is something that happens as we get older.
After the age of 30, we lose as much as 3-5% of our muscle mass with each passing decade. After middle age, adults lose on average 3% of their muscle strength every year.
This limits our ability to perform many routine activities, it impacts our longevity, it may lead to falls and broken bones, and can even prevent us from fully recovering. Stretching our muscles is essential too, to prevent them from becoming tight.
Resistance exercises increase muscle strength by making our muscles work against a weight or force. Examples of resistance exercises include lifting weights, push-ups, squats, and lunges.
Making sure we eat enough protein is also important when we exercise, because protein is necessary for our body to maintain muscle mass. Foods that are rich in protein include lean cuts of meat, poultry, fish, eggs, and dairy. Plant-based proteins include legumes, soybeans, chickpeas, quinoa, chia and hemp seeds, peanut butter, and spirulina.
Take caution: You should always speak with your doctor first and get a full medical check-up before taking up any form of exercise. Your doctor will advise you on your limits and abilities as well as what you should avoid, especially if you have existing health problems or are taking medication.