- A healthy person’s muscle mass is usually around 30-40%
- After the age of 30, inactive people can lose anywhere from 3-5% of their muscle mass each decade
- Inactivity can increase the risk of:
- Cardiovascular disease
- Type 2 diabetes
- Colon Cancer
- High Blood Pressure
- Participating in Progressive Resistance Training 2-3 times a week improved strength in seniors to a point where doing stairs, carrying groceries and getting up from a chair were much easier. Pain also decreased that was caused by osteoporosis.
WHAT TO DO WITH THE FACTS:
- Find a Certified Personal Trainer to make a specific program tailored to your individual needs.
- Try these tips:
- Sit down in a kitchen chair and cross your arms in front of you. Stand up and sit down 10 times. Repeat 4 times throughout the day, 3 times a week
- Perform 10 push ups on the floor from your feet, knees or hips – if you cannot get down on the floor, you may do push ups against a kitchen counter or on a wall. Repeat 3 times throughout the day, 3 times a week
- Plank for 30 seconds (work your way up to 45 seconds, then 60 seconds). If you can’t do planks on your forearms, use straight arms. If you can’t get down to the floor, perform on a sturdy surface like a bed or hard couch. Perform 3 times throughout the day, 3 times a week.
- If you have any questions about these three exercises, email us and we would be happy to walk you through them at no charge!