Do you ever see videos online of people in their 70s and 80s shooting hoops, bicycling, or busting a move on the dance floor and think:
"I want to be that person when I grow up"?
I know I do!
One of my dreams is to still be able to chase my grandkids, ride a bike, ski, and hike.... I know I can do it, with the right strategy and the right system.
The best things you can do to help make that happen is to:
Start doing those things NOW (if you aren’t already) and...
Take care of your muscles by keeping them strong and flexible.
It’s so much easier to KEEP your fitness level (and your muscle) than it is to rebuild it.
IMPORTANT NOTE: It’s never too late to get into shape and gain muscle … you can absolutely do it. It doesn’t matter what your age is. It just takes time, consistency and a little patience.
Here’s why it’s so important:
When you hit the age of 30, you start losing 3% to 5% of your muscle mass each year.
Studies even show that over your lifetime you can lose up to 30% of your muscle!
Less muscle = less strength = less balance = more risk of falls and fracture.
Not good!
Plus, not only does keeping your muscles healthy improve your strength and quality of life, but it also is an important part of keeping your metabolism revved (i.e., burning fat) as you age.
This is why strength training is so important as you get older!
It can help your body retain your muscle.
Maybe even reverse the trend.
Here are two to-dos to put on your weekly self-care list to keep that precious muscle
… and helping it stay strong and flexible.
These things will pay off not only now, but decades into the future.
→ 1.) Get at least TWO total body strength-training workouts in each week.
This is where the lifestyle medicine data REALLY shines with results.
These workouts should include all your major muscle groups, including your "big" muscles – legs, back, and chest.
BONUS: Resistance training also helps keep your bones strong AND is the only type of exercise linked to weight loss.
(If you need help figuring out what YOU can do, reply back, we can have a quick call to see if our virtual fitness coaching with badass Coach Cathy is right for you... seriously she is amazing and is MY personal trainer-- she makes me lift heavy things even when I protest LOL)
→ 2.) Make time to stretch.
This gets even more important as you get older. Not only does it help cut back on aches and pains, but it helps your muscles move through a wide range of motion.
Maintaining flexibility is a surprising factor when it comes to balance. When your range of motion becomes limited, it can affect your walking gait as well as your posture. Both of those have a big effect on your balance!
Try to set aside 5-10 minutes several days a week to work on your flexibility. Again, this is where the lifestyle medicine data really has evidence of making a BIG difference.
Even if those "older" years seem far away, it’s definitely worth a little thought now.
Your future you will be super grateful to present-day you, I promise! 🙂
But that’s not all…
4 BONUS Ways to Support Your Muscles
I’m going to outline just a few additional lifestyle steps you can take starting today to make your muscles happier beyond stretching and exercise:
- Drink at least half your bodyweight in ounces of water every single day (i.e., if you weigh 150 lbs., drink 75 ounces). This will help your body transport much-needed electrolytes and minerals to your muscles to help them function properly. Plus, it will make it easier to flush out the waste from your muscles.
- Warm up before you work out or do any intense activity. Do some bodyweight exercises, squats, lunges, arm and leg swings, and movements that mimic what you’ll be doing for exercise. "Cold" muscles (i.e., without a lot of blood flow due to being warmed up) are not as pliable … and that means they are more prone to injury!
- Use a foam roller! This is my secret weapon in battling stiffness and knots. Click here to get my complete beginners foam rolling guide »
- Eat a balanced diet packed with whole foods (proteins, healthy fats and healthy carbs). These will give your muscles the fuel to power through your daily activities, as well as the nutrients necessary to recover, repair, and grow.
How many of these have you ticked off lately?
I get it, we all want to do the healthy things...
… but the struggle is REAL.
Keeping a habit, sticking to a healthy diet, making time, struggling with willpower and our own emotional saboteurs.
Knowing WHAT to do is not the same as actually doing it.
That's where we come in.
Get the Help You Need
We help you actually achieve lifestyle changes, and the right lifestyle changes, while helping you overcome all the blocks and emotional eating failing willpower.
It's not willpower you need... it's SKILLPOWER.
That's what we EXCEL at, backed by incredible, passionate support every step of the way.
So get on a call and let's talk about changing your fitness, your health, and even your weight in the process... with permanent lifestyle change without the need for willpower:
Schedule your free call with me here »
Your weight and your muscles and your HEALTH and your LIFE are dependent on what you eat, when you eat, why you eat, and your movement.
If you want to ramp up your progress, now's the time to grab your free breakthough call with me today, to see what you need to do next to get to YOUR specific goals. Schedule here.
