Most of us, whether we are retired or not, realize the importance of cardio exercise in maintaining their health. Examples of popular types of cardio exercise include walking, running, hiking, swimming, biking, dancing, pickleball, tennis or taking aerobic exercise classes like Zumba. While all of these activities are very important if you hope to stay active as you age, researchers have discovered that it is just as important to make sure you build muscle and stay strong.
According to an AAARP article in the May, 2022 Bulletin, a 2021 review of sixteen studies determined that it only takes about 30 to 60 minutes of strength training or resistance exercise per week to increase the average life expectancy by 10 to 17 percent! So, if you want to live a longer, healthier life, find a way to build muscles for 10 to 15 minutes, and do it three to five times a week.
Examples of Strength and Resistance Training
Among the things the researchers discovered is that your strength training does not require that you do anything special. You may already be incorporating some of it in your daily life. Here are some examples:
Lifting weights
Using resistance bands
Yoga or Pilates classes
Doing calisthenics, push-ups, sit-ups, squats, etc.
Carrying groceries, grandchildren or heavy items when gardening or performing similar chores around your home.
As you can see, working those muscles is easier than you think!
Protein Also Helps You Build Muscle
 |
| Read "The Whole Body Reset" |
However, simply working your muscles is not enough if you hope to build the muscle you need to extend your life. The AARP book "The Whole Body Reset" (ad) also recommends that women over 50 eat at least 25 grams of protein at every meal, and men should get 30 grams of protein per meal. This is the amount necessary to "stimulate protein synthesis, the process for building and maintaining muscle." This type of protein timing, combined with strength and resistance training, will enable your body to respond as if you are in your 20s. That's pretty amazing!
Other Benefits of Gaining Strength as You Age
Obviously, the idea that protein and strength training could extend your life is pretty appealing. However, there are even more benefits to your health if you make these two simple lifestyle changes, including:
A healthier brain - The stronger you are, the lower your risk of developing Alzheimer's Disease.
Less weight gain - The more strength you have, the less likely you are to gain weight as you age.
Lower blood pressure - Stronger muscles are associated with lower blood pressure
Lower risk of heart disease - Staying strong reduces your chance of developing metabolic syndrome issues such as abdominal fat, high blood pressure, high blood sugar and high cholesterol. These issues are closely connected to heart disease.
Less inflammation - Inflammation contributes to many unpleasant health issues as we age, including heart disease and arthritis. The stronger you are, the less inflammation you are likely to have.
Lower risk of developing diabetes - Increased muscle mass leads to better insulin sensitivity and a lower risk of developing diabetes or prediabetes.
Higher cancer survival rate - Researchers have discovered that people with greater muscle mass are more likely to survive certain types of cancer, including breast cancer and prostate cancer.
Greater happiness and less depression - People with a strong grip are less likely to suffer from depression. Practice squeezing those tennis balls!
 |
| Shop at: etsy.com/shop/DeborahDianGifts |
Have Fun Picking Out Your Exercise Clothes!
You can find fun t-shirts for exercising, as well as sun visors, hats and other products for active adults at my Etsy shop. I hope you will check it out at:
https://etsy.com/shop/DeborahDianGifts
Enjoyed this post? Never miss out on future posts by following us. You will receive a weekly email with the most current post.
If you are interested in learning more about saving money, financial planning, Social Security, Medicare, where to retire, common medical issues as you age, travel and more, use the tabs or pull down menu at the top of the page to find links to hundreds of additional helpful articles.
Disclosure: This blog may contain affiliate links. If you decide to make a purchase from an Amazon ad, I'll make a small commission at no extra cost to you.
You are reading from the blog: http://www.baby-boomer-retirement.com
Photo credits: Pixabay, Amazon book cover, and Etsy Shop for DeborahDianGifts
Yes, there are so many benefits to exercise! I've started doing a yoga routine designed to counter osteopenia. By adding in resistance bands and weights, I know I'm getting stronger and healthier every day. Reducing inflammation and increasing my cancer survival rate both motivate me to keep moving!
ReplyDelete