27/09/2020
Standup! Hold! Sit down! Standup! Hold! Sit down......
Okay okay -which do you want me to do: sit or stand? Well neither actually. This is a test of how well you stand up with one leg while sitting on a chair (don't use handrest plz๐ง) and to hold the stand position for 3 seconds. If you can't stand up from a chair on one leg now, you risk not being able to walk in your 70s.
Declining muscle mass(sarcopenia) is part of aging. After the sprit age of 30, you lose as much as 3-8% of your muscle mass with each passing decade and decline worsens after age 60. But that does not mean you are helpless to stop it. It takes a plan, works, dedication, and discipline. There are plenty of ways to prevent it and preserve the muscles you have got and get back what you have lost. Let's see what are these..
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"still water breeds poison". Try to add movement to your day rather than sit, which slows your blood flow. Yoga, pilates, or lifting weights works but it could also be picking up a bucket to the garden, bicycle tour of your city, take your calls on the move. Bottom line: your workout should feel like play-time most of the time. If you have busy weekdays try to add a rigorous workout to your schedule once a week. Like HIIT (high-intensity interval training) โ a unique resistance and aerobic training combination. HIIT alternates between short bursts of strenuous exercise and active rest for 20-30 minutes. For example, you might sprint for 60 seconds, walk for 30 seconds; do push-ups for 60 seconds, walk for 30; and so on.
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You can't just exercise and not eat properly, and you can't just eat properly and not exercise. Eating protein-rich foods to help build muscle is the key. But you also need carbohydrates, which is the energy source your body uses to be able to exercise. But be sure to choose healthy carbs.
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Building muscle is not all about strength, you also need power. Muscle power, how fast and efficiently you move, is more connected to the activities of daily living, and physical function than muscular strength. A good way to improve overall muscle power is with your legs since they are most responsible for mobility. Doing quicker movements against resistance, like one's own body weight, can be an effective means of developing power. For instance, when rising from a seated position, try to do it quickly. When climbing stairs, hold the handrail and push off a step as fast as possible. "It does not have to be every stepโbegin with one to three stepsโbut this teaches your muscles to use strength in a more effective way."
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Hormone regulation is a key component in managing muscle mass. Estrogen preserves muscle, testosterone builds muscles, and growth hormones contribute to muscular performance โ all of which assist to combat sarcopenia. You want to be certain all three hormones are performing properly and in balance. You can do this by getting your hormone levels checked, then working with your doctor to rebalance anything that is out of whack. The general rule of thumb is to start checking your hormone levels at age 40. However, hormone levels are particularly important to assess if you are a woman in your postmenopausal years because any hormonal imbalance will affect your muscle loss most.
Thinking about your muscle as you age is a very important factor. "The longer we stay active, the longer we remain able to stay active". Take charge of your health today and your body will thank you in your retirement times..believe me๐
Do try this challenge and drop a message in the comment section.
