Keep reading for FREE
The weekly guidelines for generally healthy people:
As we grow older, certain household activities, like carrying groceries, picking up children, or moving furniture, are becoming more difficult.
When we are in our 30s, we lose up to 8 percent of our muscle mass per decade, along with up to 30 percent of our strength. This makes us more vulnerable to injury.
Building and maintaining strength is essential at every age and very important after age 50. Older people who regularly strength-train can gain the benefits of a training regimen.
Exercise extends the period of physical independence. It sustains bone and countering the increased risk of osteoporosis.
Just about every exercise you can do in a gym you can do at home.Exercises that don't require equipment include squats, chair dips, pushups, pullups, plank, lunges, burpees, and step-ups. Containers can be used for strength training.
Muscles can be built by performing a high number of reps of a lighter weight - one you can lift at least 15 times before muscle failure.
The front-facing muscles, such as chest, abs, biceps, and quadriceps, should be strengthened and stretched because of how tight they become in our deskbound lives. Many people consider a 1:2 ratio of exercises.
Many people sit for most of the day. As a result, the muscles in the front of our bodies - the hip flexors and chest muscles - become short and tight.
That shuts off signals to their corresponding anterior muscles - the glutes and upper back, and those muscles become weak.
We don't have to become weaker and less mobile with age. Men and women can regain some muscle mass and stay strong enough. The key is strength training.
Strength training improves your economy of movement, meaning the amount of energy you use to do a task with less pain and lower risk of injury.
To start or resume strength training, target major muscle groups, especially the glutes and back.
Glutes activate the 'rear chain' of the body. These muscles are critical for posture, balance, running, jumping, and lifting heavy things.
Squats, rows, and leg presses are all good because they engage the core and require movement in multiple joints.
MORE LIKE THIS
World Happiness Report has surprisingly good news - The Washington Post
How boredom can be a force for good or bad
Ready for the next level?
Read Like a Pro
Explore the World’s
Take Your Ideas
Just press play and we take care of the words.
No Internet access? No problem. Within the mobile app, all your ideas are available, even when offline.
2 Million Stashers
Don’t look further if you love learning new things. A refreshing concept that provides quick ideas for busy thought leaders.
Best app ever! You heard it right. This app has helped me get back on my quest to get things done while equipping myself with knowledge everyday.
This app is LOADED with RELEVANT, HELPFUL, AND EDUCATIONAL material. It is creatively intellectual, yet minimal enough to not overstimulate and create a learning block. I am exceptionally impressed with this app!
Great interesting short snippets of informative articles. Highly recommended to anyone who loves information and lacks patience.
Even five minutes a day will improve your thinking. I've come across new ideas and learnt to improve existing ways to become more motivated, confident and happier.
Brilliant. It feels fresh and encouraging. So many interesting pieces of information that are just enough to absorb and apply. So happy I found this.
I have only been using it for a few days now, but I have found answers to questions I had never consciously formulated, or to problems I face everyday at work or at home. I wish I had found this earlier, highly recommended!
Great for quick bits of information and interesting ideas around whatever topics you are interested in. Visually, it looks great as well.
Read & Learn
Access to 200,000+ ideas
Access to the mobile app
Unlimited idea saving & library
Unlimited listening to ideas
Downloading & offline access
Claim Your Limited Offer
Get Deepstash Pro
75% OFF | 1-Year Pro Subscription