1.Move, move and move again. Then move some more. Being sedentary is one of the worst things for our health. It perpetuates degeneration of our muscles. As we age, it becomes harder to keep our muscles healthy. They get smaller, which decreases strength and increases the likelihood of falls and fractures. There’s growing evidence that exercise is vital to keeping our muscles fit and healthy. The old “use it or lose it” is one of the best truisms going. Even if your job or hobby requires you to spend many hours on your derriere, it’s been recommended that you get up every hour and move.
2. Weight/strength training is an optimal form of exercise; it may rejuvenate muscle blood flow and help retain muscle for seniors. “Protein is essential for proper muscle growth and maintenance,” says osteopath Dr. Joseph Mercola. “As we age, our bodies become increasingly less able to use the protein in our food for building muscle. Also, in seniors, insulin no longer prevents the muscle breakdown between meals and overnight as it normally does in younger people. One study concluded that three weight-training sessions per week over 20 weeks rejuvenated blood flow in the extremities equaling that of younger people. Weight-bearing exercises are one of the most effective remedies against osteoporosis. As we age, our bones become less dense and more brittle, especially if we’re inactive.
3. A healthy diet is key to longevity and also helps keep us strong. Eat fresh, fruit and vegetables as well as healthy carbs and fats. Avoid processed foods as much as possible and try to reduce the stress in your life. Muscle burns more calories, and it consumes calories around the clock, even when you’re resting and sleeping. So, as you gain more muscle, your body naturally increases the amount of calories burned each day, which reduces fat stores and helps to make you stronger. And maintaining a healthy weight is an essential component to living longer. The less weight we carry, the easier it is for our muscles to support us.
4. Drink, drink and then drink some more – water, that is. Water is the most important nutrient in our body. The importance of drinking water for health and building muscle cannot be overstated. A lot of the time when we think we’re hungry, we’re actually thirsty. If we become dehydrated, our muscles are deprived of electrolytes. Muscles are controlled by nerves. The electrical stimulation of nerves and contraction of muscles are the result of the exchange of electrolyte minerals dissolved in water. It's essential that you drink water for health and building muscle. Without enough water, your muscles are not getting enough electrolytes.
5. Mental stimulation. Muscles aren’t the only body parts that need to be kept strong; our brains need to be exercised too. Whether you like to do crossword puzzles, cryptograms, Sudoku or any other form of problem- solving, the exercises will keep your brain in top shape.
