Importantly, strength isn't just a function of mass. It's also a function of something called "neurological patterning." In layman's terms, patterning is when the brain sends electrical signals via the nervous system to muscles to make them contract. For example, when you think about walking down the street, bending over to pick something up, or any other movement for that matter, the brain first processes the thought and figures out what muscles are needed to make the move and then sends the signal over the nerves to the particular muscles that are necessary for the movement. The muscles move (and so do you) once the signal reaches them. (See "How muscles work" for more detail.)
For resistance exercise: You don't need to pump iron in a gym to do resistance exercise. Of course, if you want to go to the gym, I wouldn't discourage you. But if you prefer to do it at home, you can. I recommend exercise tubing if you're looking for a simple but effective way to do resistance exercise at home. Exercise tubing is inexpensive and versatile (you can do lots of very different exercises with them) and they are a great way to get started with resistance exercise. You can start with a set of four for about $20. They come in colors to denote the tension. If you order them, make sure to order the strap that allows you to attach the tube to a door, and if you want to work your legs, ask for leg straps. Here are some vendors that sell them:
Upper Body Strength Training Strength training shoulder exercises for seniors and the elderly can have a significant and lasting effect on your independence as we age. When we build up our arm, upper back, and shoulder strength, we improve the ability to reach overhead to that high cupboard, lift our grandchildren up to our chest, … Continue reading 12 Best Shoulder Exercises For Seniors And The Elderly
Triglycerides are a common form of fat that we digest. Triglycerides are the main ingredient in animal fats and vegetable oils. Elevated levels of triglycerides are a risk factor for heart disease, heart attack, stroke, fatty liver disease, and pancreatitis. Elevated levels of triglycerides are also associated with diseases like diabetes, kidney disease, and medications (for example, diuretics, birth control pills, and beta blockers). Dietary changes, and medication if necessary can help lower triglyceride blood levels.
Love treadmills? One con, Smith notes, is that a motorized treadmill can do too much of the work for you. You need to elevate the walking surface a few degrees just to match the effort of walking on flat ground. Your fix: Once you can walk on the treadmill comfortably, don’t be afraid to bump up the incline or intensity. Learn how in our beginner’s guide to the treadmill.
Lifting everyday objects like a suitcase or a gallon-size jug of water can become more difficult as you age. Arm curls will strengthen the muscles involved with these movements. Either seated or standing, hold hand weights down at your sides with palms facing up and elbows tucked in, then bend your elbows and lift the weights toward your chest. Hold each repetition for about 1 second, then slowly lower the arms; do a set of 10 reps, rest, and repeat another set.
Do you feel an irresistible urge to move your legs that causes you to wake up during the night? Restless leg syndrome (RLS) is a sleep disorder that creates these feelings and can cause significant sleep disturbances. Typically caused by iron deficiency, low dopamine levels, or genetic factors RLS symptoms can be managed with exercise and stretches. Learn more about how you can implement exercises for restless leg syndrome into your daily routine.