Exercise promotion and improving healthy behaviours is a core part of what we try to achieve with our clients here in The Physio Ward. Most people have good exercise habits in their weekly routine and know the benefit of keeping active.
Exercise Habits
One component of exercise that is often neglected is purposeful resistance or strength training. For the younger generation, the use of gyms and lifting weights has become much more popular in the last 10 years. The benefits are clear and it’s now a staple of any team sport training to boost performance.
For the older generation who lived most of their life with no exposure to this, there is often a reluctance to engage with strength training. Understandably, they will often go with their preferred means of exercise instead. This will normally involve some form of aerobic exercise such as walking, swimming or cycling.
While there is great benefit to these forms of exercise, there is often not a sufficient load placed on the muscles and bones to stimulate an increase in size and strength. As we age, there is a natural decline in the body’s ability to grow muscle. This is owed mostly to changes in hormone levels and can start from the fourth decade of life. This means that it takes a bigger stimulus in order to bring about increases in strength and muscle growth for older adults.
How do I Delay the Ageing Process?
The two most potent forms of fighting against this ageing process are regular resistance training and a high protein diet. Including two sessions of strength training per week that target the major muscle groups can set you up for long-term success in staying strong into later life and maintaining your ability to perform the activities that you enjoy.
Those with a decline in bone density that have osteopenia or osteoporosis will also benefit greatly from resistance training. The addition of some moderate to high impact exercises on a regular basis is of particular importance when trying to stimulate bone strengthening.
Conclusion
The great news is that by taking an informed and proactive approach to our exercise and dietary habits, we can fight the ageing process and delay natural age-related decline. Keeping us stronger and more robust to be more active and healthy into later life.
When it comes to longevity, knowledge is power. If you want to learn more and start new weekly exercise and dietary habits, get in touch or book your appointment by clicking here.
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