You and I know that exercise is good for us.  I admit to being very good about doing aerobic exercise on a regular basis but not so good about strength training. I need to set aside time for longer workouts at least a few times a week.

Let’s face it. With regular strength training you can reduce your body fat, increase your lean muscle mass all of which means burning more calories. Muscle mass diminishes as you get older. If you don’t do anything to replace the lean muscle you lose, you increase the percentage of fat in your body. He good news is that strength training can help you keep and improve your muscle mass.

You can try these exercises at home to improve the muscles in your legs and arms.

  • Walk on your toes to increase the strength in your calf muscles.
  • Stand on one leg. When you can do it for 30 seconds, try standing on one leg for 60 minutes. Try brushing your teeth while standing on one leg. When you can do that easily, try standing on one leg and swing your arms.
  • Stand two feet away from a wall with your arms in front of you and do push ups against the wall.
  • Use a can of soup or water bottle in each hand and do bicep curls. When this becomes easy use a 3 or 5 pound weight.

In other words, when you use weights, gradually increase the amount of weight when the exercises become easy.

Another good rule is to change your exercises every three months to challenge your muscles.

Whatever you do, first get your doctor’s permission to begin a fitness program if you haven’t been active in some time. Then choose a program you enjoy because you’re more likely to stay with it.

Let’s see what you and I can do in the coming winter months. I’ll be this will help us not squirrel away any extra weight.

To your healthy aging,

Ruthan Brodsky

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Filed under: Fitness and Nutrition

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