Any women over the age of 30 needs to start thinking about strength training so that together with proper nutrition, they can look forward to a healthy and very productive life in later years.
Although you cannot change the fact that you will age, women can control the rate at which that aging happens. It is no longer the case that women should decrease their activity as they grow older - thinking that it is right and proper to grow old gracefully.
From around the age of 30, you start to lose approximately 6.6 pounds of lean muscle mass during each decade of life if you are not exercising and eating properly. If you want to slow down the aging process, then proper resistance exercise is needed on a regular basis hand-in-hand with good nutrition.
If you can spend just a few minutes every day working on some form of strength training combined with a healthy nutrition plan, you will start to slow down the aging process immediately. It does not matter if you’re 30 years old or 75 years old.
If you don’t build muscle, you’ll lose muscle
Weight bearing exercises are essential for building bone density and mass. But to obtain these bone benefits, the exercise must be regular.
6 simple exercises to strengthen your spine and target osteroporosis
All the equipment you will need is a resistance band.
- Sitting on the ground, head facing forward, slowly move your head 90 degrees to the left. Return facing forward. Repeat 15 times and do the same to the right. In the move, it is important to keep your shoulders facing forward so don’t allow one shoulder to move backwards as you turn.
- Sitting on the ground, facing forward, look 90 degrees to the left. Then, keeping your chin on your chest, rotate your head until you’re facing 90 degrees to the right. Repeat to the left. Again remember to keep your shoulders facing forward and be careful not to extend your neck when reaching the end point at 90 degrees. Do this exercise 20 times.
- For this you will need that resistance band which you should secure to a pillar, a door or a piece of furniture directly opposite you while sitting on the ground, and slightly above eye level. Hold one end of the band in each hand and extend your arms so that your wrists, elbows and shoulders are in line and parallel to the floor. Pull back on the band until your hands are in line with your chest. Squeeze your shoulder blades together as you pull back. The movement takes place parallel to the ground, so remember er to keep your elbows elevated as you squeeze your shoulder blades together. Do 3 sets of 15.
- These are modified push ups and you begin in the standard push up position, with knees on the floor and hands slightly wider than shoulders. Slowly bend at the elbows, until your chin is 15cm or 6 inches from the floor, then push back to the starting position. Remember to keep your back straight and your abs contracted. As you bend down, don’t allow your pelvis to drop to the floor as all the movement should occur in the shoulders and elbows. Keep your neck level with the rest of your spine. Do 4 sets of 10, with 10 seconds rest in between sets.
- Here is another exercise with the resistance band. Sitting on the ground again, secure the resistance band about 60 cm or 2 feet higher up than before. From the starting position, pull down and back on the band, squeezing your shoulder blades together. Do 3 sets of 15.
- For the final exercise, lie face down on the ground with your hands behind your face. Lift the upper body about 10 to 15 cm or 4 to 6 inches off the ground. The aim is to lift only the upper body, so don’t lift your entire rib cage. Keep the last 2 ribs on the ground. Return to the starting position. Do 4 sets of 15.
If you can build up this set of exercises so that you are completing the full amount on a regular basis several times per week, together with any other exercise you may enjoy such as walking, swimming or bouncing on a trampoline, you will be well on the way to slowing down that aging process.
The right kind of food
For a nutritious diet, you can’t go far wrong if you follow the Mediterranean diet
which I wrote about in a very recent blog. It is essential that we eat a healthy diet and support the body in warding off disease. Skin (and using natural skin care products
), hair, muscle tone, bones – everything depends on your diet. If you add in a good calcium supplement, a regular dose of sunlight for your vitamin D
plus making sure you get sufficient vitamins and minerals, you will look and feel great!
Remember that anti-aging is also a mindset – there is a lot of truth in the saying “you are as old as you feel”.
Make sure you feel young and you will be young!