Check out these 2 articles about how exercise and strength training help keep you younger, even much later in life.
The secret to a longer life may be a barbell: Strength training as you age reduces your risk for death, according to a new study from Penn State College of Medicine.
Researchers surveyed people age 65 or older about their exercise habits and then tracked them for 15 years. Nearly a third of the study participants died during that period.
Less than 10 percent of the subjects strength trained, but those select few were 46 percent less likely to die during the study than everyone else.
Continue reading here…http://www.menshealth.com/fitness/lifting-weights-helps-you-live-longer
Summary: The “secret” to staying strong as we age has been discovered by a researcher: superb fitness. A new study found that elderly people who were elite athletes in their youth or later in life – and who still compete as masters athletes — have much healthier muscles at the cellular level compared to those of non-athletes.
A University of Guelph professor has uncovered the “secret” to staying strong as we age — superb fitness.
Geoff Power found elderly people who were elite athletes in their youth or later in life — and who still compete as masters athletes — have much healthier muscles at the cellular level compared to those of non-athletes.
Continue reading here…https://www.sciencedaily.com/releases/2016/03/160330135728.htm
So, what’s the take away?
No matter how young or old you are, exercise, in particular strength training will make your body better and keep you younger longer.
Here is a basic routine to get you started.
Lift weights 2-3 times per week, rotating back and forth between the A and B workouts below.
Each exercise should be done for 3-5 sets of 5-10 reps each (after 3-4 warmup sets).
Each set should be tough but doable.
DB Bench Press
DB Press (overhead)
Chins (assisted as needed)
Barbell Bench Press
Barbell or T-Bar Rows
Sumo Deadlift or Power Cleans
Barbell Press (overhead)
Pull-ups (assisted as needed)
Yes, even older individuals can do all the above exercises. If you don’t know how to perform the exercises listed, enlist the help of a good trainer (shameless plug – I train people!) and/or pick up Starting Strength.
In addition to the strength training, do “other stuff.” Walking, light jogging, yoga, CrossFit (if you are going to CrossFit, please find a gym with coaches that actually know how to ‘scale’ the workouts for each individual in attendance), hiking, swimming, etc.
Need help? Let us know.