There’s some disagreement about when “older” happens but just about all the experts agree that after the age of 65, most people will experience shrinking muscles.
And, smaller muscles means less strength, quicker fatigue, less overall ability, and more fat on your body.
One of the reasons this happens is that the blood flow in your legs, for example, slows. This in turn alters how your body uses certain hormones, like insulin, which in turn alters how your body builds and breaks down muscle.
I don’t know about you but I’m not too thrilled about losing muscle mass. Sure, I can be as vain as the next guy sometimes but really, I have a lot of things I like to do, want to do, and I need my muscles to do their job.
The good news is researchers have found that muscle building exercise age-reverses the blood flow in people of 65 years of age creating blood flow patterns of a 25 year old. The downside is that you have to work at it. It’s not a pill or a lotion or something someone can do to you. You have to make your muscles work and do it three times a week for five months to produce the changes.
To help you get started, are three leg rejuvenating exercises. To do these, you should be able to squat on both legs without any joint pain (pain in or around the joints) in the back, hip, knee, or ankle.
If you’ve not exercised in a long time, consider a visit to a trainer or therapist and get some coaching first. That’s especially true if you have any kind of joint symptoms – aching, stiffness, pain, soreness, or swelling. The drills can be surprisingly difficult even without much weight. If these kinds of drills are new to you, try one set, two days a week with two days of rest in between for a couple of weeks and then add another set, etc. Ease into it and give your body time to adjust.