Vitamin for Muscle Growth

Why are you going to the gym? Are gaining size and strength included in your goals? There are several factors that work against us in our quest for size. Many of the people I know lift to get bigger as well as stronger. Not everyone achieves their desired goal. It turns out there is a protein called myostatin that works against growth.

Myostatin is a growth regulator. It actually inhibits the growth rate and growth potential of skeletal muscles. The reason for a growth inhibitor is that the larger the body the more resources are necessary. In famine or times of restricted resources a larger body is going to catabolise itself to protect vital organs. In this, myostatin prevents such need. Over centuries of varied nutrient availability this is something the body developed for survival and optimal health.

Those of us trying to get larger immediately ask questions. First, is there a way to block or inhibit myostatin? Second, is it detrimental to block this protein? 

So far, I’ve not found any information saying that it is dangerous in any way to block myostatin. There are a large number of products available to do this. They likely range from snake oil to a good product. There is a simple and inexpensive way to block the protein. It would appear that inhibiting the protein is not hazardous or harmful. Please, check with your doctor before changing your diet. 

Blocking myostatin is being used in treatment of muscle wasting disorders. Lab studies have shown an increase in survival among test subjects. 

Vitamin D. Vitamin D has been shown to inhibit myostatin.

We make our own vitamin D by being out in the sun. As little as 15 minutes per day outside in sunlight will increase the production of this vitamin. If your schedule does not allow for this or if you have sun sensitivities you can supplement.

A multivitamin twice a day, one at breakfast and one before bed, will be more than enough. There are also many vitamin D supplements available. Personally, I take both the D supplement and a multivitamin. 

Anecdotally, I can say that I have gone from 230 pounds to 280 pounds. I lift weights three to six days a week. This is based on the training program I follow. Currently, I am training three days a week. 

Epicatichen is another compound that inhibits myostatin. A study in which senior mice were injected with this gained muscle mass and strength. How do we, outside the lab, find this compound? According to life.decode.com you can get

• green tea
• chocolate(especially dark chocolate and raw cocoa powder)
• blackberries
• pomegranates
• broad beans

There is a large number of supplements all of which claim to safely inhibit myostatin. The only one which I am familiar with and use personally is creatine. So, I use creatine and take a vitamin D supplement to inhibit my myostatin. To date, I have had no ill effects. I watch my health closely. 

Currently, there is little to no research that highlights negative effects of blocking myostatin. If you are going to do this talk to your physician first. Keep your medical professional up to date on any changes good or bad. 

My caloric and protein intake are higher than most people. This is due to my training. As you grow larger you will find the need to eat more, as well. 

Not much to say on this. Vitamin D supplements and getting outside in the sunlight can help you grow larger and stronger.

Good luck and good training.

Forearm Training

We all, most of us, want huge arms. Huge arms speak volumes about the person. The unsaid conversation is about the strength, power, tenacity of the well-armed person. Let’s face it, big arms are not complete without big, powerful forearms. There are a multitude of exercises for the forearms as well. 

 The forearms and grip are often overlooked in strength training programs. Which is sad as our forearms play a crucial role in everyday activities and overall physical fitness and performance. 

Developing strong forearms and grip strength can improve performance in sports, prevent injuries, and enhance overall functionality. One of the main benefits of forearm and grip training is improved performance in sports and weightlifting. Many athletic movements require a strong grip and forearm strength, such as throwing, catching, and lifting. 

By specifically targeting these areas in training, athletes can improve their ability to control and manipulate objects, leading to better performance on the field or in the gym. For weightlifters, a strong grip is essential for maintaining proper form and lifting heavier weights, leading to increased muscle growth and strength gains. In addition to enhancing sports performance, forearm and grip training can also help prevent injuries. 

Weak forearms and grip can lead to imbalances in muscle strength, which can increase the risk of injury during physical activity. By strengthening these areas, individuals can improve their overall stability and reduce the likelihood of strains, sprains, and other injuries. This is particularly important in activities that involve repetitive or high-impact movements, such as weightlifting, rock climbing, or playing sports. Furthermore, developing strong forearms and grip strength can enhance overall functionality in daily life. Many everyday tasks, such as carrying groceries, opening jars, and gripping objects, rely on forearm and grip strength. 

By improving these areas through targeted training, individuals can make these tasks easier and more efficient, leading to a higher quality of life and greater independence. There are a variety of exercises that can be incorporated into a workout routine to target the forearms and grip, such as wrist curls, reverse curls, and grip strengtheners. These exercises can be performed using free weights, resistance bands, or specialized equipment to effectively challenge and strengthen the muscles in these areas. In addition, incorporating grip training into a regular workout routine can also improve overall grip strength and endurance.

 

Incorporating targeted exercises into a workout routine can help individuals achieve these benefits and improve their overall physical fitness. Let’s look at some of the more common training methods. These are all quite straightforward and effective. 

 Plate Pinch: As the name states you will pinch two or more plates with the length of your fingers. Place the palm of your hand along the edge of the plate or plates and squeeze in with your fingers to grip hard. Stand up straight with your hands and the plates at your sides. Hold this position for 20 to 30 seconds. 

 Claw: This claw grip technique requires a dumbbell. Stand the dumbbell on its end and wrap your fingers around the top end. Squeezing in as hard as you can lift the weight using your fingertips. Hold the weight for 20 to 30 seconds for each repetition. 

 Wrist Curls: Holding a dumbbell or barbell you will place your forearms across a flat bench. In this position your hands are palms up. Lower the weight and unroll your fingertips are just holding the weight. Contract your fingers to roll the weight back up to your hand. With the weight in your hand curl your wrist so that your hand comes up and towards you. Single hand with a dumbbell is what I prefer for this exercise. 

 Wrist Extensions: Place your forearm so your hand is palm down hole holding the weight. Lower the weight in your hand as far down as you can. Left your knuckles up and back as far as you can. 

 Wrist Roller: some gyms have a piece of equipment that is simple, but effective. It consists of a dowel, a rope tied to the dowel in the middle, and a catch to attach the weights. Hold this device out at arms length with your arms parallel to the floor. With your hands either palms down or up roll the dowel with your hands to raise the weight as far as you can. Reverse the direction of your hand motion to lower the weight. 

Towel Pull-ups: Begin with a sturdy towel. That one you have leftover from your military days will not hold. Trust me, I have tried. Drape your towel, or sturdy and thick rope, over a pull-up bar. Grasp each end of the towel and hang your weight on it. If you can do pull-ups on this even better. This is an excellent hand training method for those interested in BJJ and similar combatives. 

 In conclusion, forearm and grip training are essential components of a well-rounded strength training program. By developing strong forearms and grip strength, individuals can improve their performance in sports, prevent injuries, and enhance overall functionality in daily life. 

 There are dozens more exercises to use, so please avail yourself of what is out there. What is detailed here will set you well on your way to thick, muscles forearms.

Biceps Training

Last time we looked at triceps, now let’s look at biceps. These are the two muscles that every guy wants to make big and prominent. Well developed biceps are impressive, no doubt. Thick biceps speak of power, strength, athleticism, and more. We will start with the anatomy and function of this group. This group consists of two muscle heads, the short head and the long head. These muscles are the primary movers when it comes to curling your forearm up and rotating it. By The upper portion of the biceps assist with shoulder movement. A simple muscle with a simple design.

Training this muscle group is by far the most popular exercise based on how many people at my gym focus on them. This claim is also bouyed by the large number of ways to train the biceps in compound movements and isolation techniques. If you look up biceps training on google the return wil have a list of around 50 different exercises. Many of these are isolation techniques hitting just the biceps. There is likely a rack of EZ-Curl bars at your facility. I used this style of bar for years and saw little growth in my arms. The issue with this type of bar is that included in the movement is the forearm muscle known as the brachialis. This muscle does overlap the elbow and insert through the out and lower portion of the biceps. If your intent is to train just biceps then the EZ-Curl bar is not for you. Using a straight bar will isolate and engage your biceps fat more effectively. This is how the giants and greats of yesteryear did it. Arnold Schwarzenegger was immensely proud of his biceps. He built the foundation of those massive arms with a straight bar curl. For me, I have had better results with the straight bar, also. Using a bar or using a cable for curls are both going to attack the target muscle. The difference between the two is that, with a cable curl, you can have more tension against the biceps at the peak contraction whereas with the bar gravity is focusing the weight down towards your elbow. This distinction is necessary to know. If you follow the advice of the Masters, such as Jow Weider, you will contract and hold your biceps at the peak. The cable and the angle of the tension will provide more tension against the biceps at the peak. This makes for a more effective peak contraction. As with triceps, I recommend doing sonpiund movements first, then isolating the biceps. I choose bent row and upright row as the techniques in my current training cycle. Both of these involve the biceps to a degree. After warming up the muscles I isolate with cable curls. Simple yet effective. For more of a challenge in trading this group the positions of flexion technique (POC) may bring you more satisfaction. This technique trains the biceps through a contracted, stretched, and midrange position. To do this you will perform concentration curls with a dumbbell for the sets and reps you need. Usually, three sets of 10 will be more than adequate. Second, os training the muscles in the stretched position. This will be done with incline dumbbell curls. I can assure you that these will hit the biceps in a very noticeable way. You will feel it. Third, will be standard curls. Use a straight bar as discussed above. This series of POF techniques will leave your arms pumped and on fire. Another champion competitor, Mike Mentzer, promoted training biceps through lat pull-downs. Mr. Mentzer held the belief that you can get a fuller range of motion and better results in this exercise. He said that his favorite way to do this was with palms towards you as if you were doing a chin-up and with a close grip on the bar. Scientifically, we know that this grip position uses more biceps than the wide grip with palms away from you. If you follow Mr. Mentzer’s techniques and routines you will perform one set to absolute failure. The tempo will be slow and deeply deliberate. There will be a peak contraction on the movement for several seconds. Time under tension (TUT) is a technique Mr. Mentzer swore by. Performing these exercises, and any other as well, in such a slow and deliberate manner will burn out muscle fibers in a short amount of time. Three sets would be unnecessary if you follow the philosophy and training style here. The main point immediately was how to use this pull-down to target your biceps. As with any other exercise, growth will come as a result of overloading the trained muscles. Each time you do these strive for more repetitions or use a larger weight. The overload principle, one codified and proven by Joe Weider, will see you gaining muscle strength and size in short order.

Triceps Training

Triceps Muscle Group

Triceps muscles are an integral part of the upper arm, responsible for extending the elbow joint and providing stability to the shoulder joint. A well-trained triceps not only enhances the aesthetic appeal of the arms, but also plays a vital role in overall upper body strength and functionality. 

The triceps are the three thick muscles behind your upper arm. These are responsible for extending your forearm, pushing away from your body. These muscles are ⅗ of the bull in your sleeve. Targeted training is vital. 

Yes, triceps get used in other pushing motions, but targeting them is what we need to do to fill out our sleeves. There are nearly 50 different exercises that isolate or include triceps. This piece will look at isolating them as opposed to using the muscle group as part of a compound movement. I believe that, by isolating muscles after a compound exercise, one can get better and fuller development. 

There are various exercises that can be incorporated into a training routine to target the triceps muscles effectively. Some isolate the muscle group while others incorporate them into a compound movement.

Here is a short list of triceps isolation exercises::

Lying Triceps Extension or Skull Crushers — lay on your back on a bench with the weight at arms length above your chest, lower the weight towards or slightly behind your head, control the weight so as not to bounce at the bottom, extend your arms to bring the weight back to its starting point.

Overhead Extensions — via bar or cable; start with the weight or handle at arms length above your head, bend at the elbow to lower the weight behind your head, pause at the bottom to stretch the muscles some, with control contract the triceps to extend the weight to its starting point.

Push Downs — to include various attachments and grips; this has multiple handles to choose from which include a rope, V-Bar, and a straight bar; you can vary your grip with overhand or underhand; with your elbows locked at your sides push the handle down until you fully contract your muscles, hold for a few seconds before allowing the weight to slowly return to the starting point at which your forearms are above parallel to the ground

Dumbbell Kickback — bend over and support your body with one hand on a bench; take a dumbbell in your hand, lock your elbow at your side; contract your triceps to lift the weight until your arms is straight and parallel to the ground; moving from the elbow lower the weight until your arm is at a 90 degree angle. 

These exercises isolate the muscle group and do not, for the most part, rely on other muscles to complete the movement. What does a solid tricep workout look like? 

Presumably, you have already completed your compound exercises. You may have done incline bench, flat bench, and shoulder press. By now, your triceps are likely feeling smoked. This is when you isolate the triceps. You select any of the above exercises and complete your sets and reps.

For me, this example is what I do for triceps:

Bench Press

Shoulder Press

Tricep Push Downs

The way I have engineered these begins with drop sets for bench and shoulder press. I do four drops right now giving me five total sets for each compound pressing movement. Then, I isolate my triceps with a straight three by 10 for the pushdowns. I do these with a straight bar as I feel the movement more fully with this handle. You may prefer a rope or v-bar. Try them all to see what works best for you. 

At other times, I have included close-grip bench press and dips as part of a Push Day routine. That is not the case at this time. My training cycle does not have the room for that. 

I want to take a moment and dispel a myth. You can NOT isolate one head of the triceps completely. There are ways to put a larger proportion of the load on a part of the triceps, but the muscle group contracts as a unit. Why do people say that you can isolate one head of the muscle group? Likely, it is to sell articles or drive traffic. Physiology shows that the muscle group contracts together. 

It is important to note that while training triceps, proper form and technique must be maintained to avoid injury and ensure maximum muscle recruitment. Progressive overload, where the weight or resistance is gradually increased, is also crucial for muscle growth and strength development. Additionally, incorporating tricep isolation exercises into a comprehensive upper body training program can help to improve overall muscle balance and prevent any muscle imbalances or weaknesses. With consistent and proper training, the triceps muscles can become stronger, more defined, and contribute to an overall well-developed upper body. Look up all the exercises that are available to target your triceps and try what looks challenging and interesting. Keep them in your memory so you can vary your training and avoid boredom and monotony. 

In the comments, share your favorite triceps blasting routine.

Calisthenics to Weight Lifting

 With spring just around the corner I felt this reader had an excellent question for fitness training. One reader asked how to transition from calisthenics to weightlifting. Let’s consider a few things before jumping into that.

Exercise, be it body weight or external weights as resistance, is an excellent ectivity for your body. It improves flexibility, muscle tone, cardiovascular health, morale and mental outlook among many other benefits. 

Calisthenics is an exercise protocol of using one’s own weight as the resistance for the exercises. This has many benefits. One being that you can take your routine almost anywhere to complete it. I used a local playground as the tools needed for my calisthenics routine for years. Pull-ups, dips, squats, jumping, dips and more were all done using the equipment at the playground. It is also near a running track so I also added cardio. 

I was able to maintain my weight at 220 to 230 pounds during these years. I train to be larger than average. Your goals may differ. Still, if there is a park or playground with monkey bars you have all you need. 

Think about how the military trains its personnel. Everyone begins calisthenics in boot camp. While on active duty many units do daily physical training or PT. This PT is mainly body weight based or employs equipment that all participants have. 

Consider weight lifting for a moment. In this one uses weights external ti the body to increase load and tension on the muscles. One can work every part of their body with weights. The difference in outcomes for lifting comes down to your goals and the necessary training methods. 

Calisthenics will certainly improve your fitness levels as well as strength and stamina. Using your body and simple equipment you can hone your body into an exercise machine. When in the military I’d do sets of pushups yo surpass 100, sit-ups and crunches, squats and lunges for legs, and then running for overall cardio. Calisthenics were more than adequate for fitness. 

Weightlifting can take you past the point at which calisthenics stops. You can continue to overload your muscles with greater amounts of weight as your strength grows. 

Now, transitioning between the two. All it takes is a gym membership or some equipment at home to make the switch. How to start is a point to understand.

When I switched I focused on the core lifts which are called compound exercises. A compound exercise uses multiple joints and multiple muscles to perform. These include benchpress, squat, deadlift, bent or seated row, lat pull down or pull-ups, upright row, and shoulder press. There are more, but this should make it clear. 

By building a routine around compound movements you can efficiently work your entire body in a shorter period of time. For instance, a basic full body routine would include squats, bench press, bent row, and either upright row or shoulder press. These exercises done properly will work your entire body including your core. 

This type of routine is typically started at three sets of 10 repetitions each set. A set is the number of repetitions completed. Three sets is conventionally considered enough to fully work the targeted muscle group.

After achieving some level of experience with weights there are intensity techniques you can add to make the workout more effective. You can add sets or change the repetition numbers to achieve different goals. 

Optimally, you can combine the two training styles and tailor your routine to include both calisthenics and weights. Many consider this optimal. At my gym it is a regular thing for somebody to do pull-ups and pushups as part of their lifting routine. Another excellent body weight exercise seen is dips. This is considered the squat for the upper body. Years ago, I would benchpress, isolate my triceps, and then do dips. The results were outstanding. My physical power and stamina were beyond my contemporaries. 

As to which exercise style is better comes down to your goals and how you best like to train. I am not going to tell you that weights are better as I’ve used both techniques. Each method fills and filled a specific need at that time.

Selecting the load you use is entirely based on you. Use a weight that makes you do just less than the number of repetitions you are aiming for. Keep at it until you can perform the number of repetitions you have selected. That is, try to pick a weight that will allow you to get close to three sets of 10 reps. When you can complete 10 reps across all sets then increase the weight by 10%. 

A balanced routine is one that will work your body completely and keep push muscles worked as equally well as pull muscles. Such a program or routine will ideally include the following five areas: 

Aerobic Futness

Strength Training

Core Exercises

Balance Training

Flexibility and Stretching

Schedule your workouts so that you have enough time to fully recover before lifting again. Not recovering between sessions can lead to a condition called over training. This is when you are breaking muscle tissue faster than your body can recover and rebuild. Signs of this include:

Increased Muscle Pain

Injuries

Getting Weaker not Stronger

If you find your fitness levels decreasing improve your diet with more protein and carbohydrates or increase the off days between exercising. 

Warming up your muscles is always advised. Take some time to get the blood pumping prior to undertaking the full workload. By doing a target exercise with light weights you increase joint lunrication. This, of course, protects your joints from excess wear and tear. This will also get blood moving through the target muscles. It primes them for the heavy excertion you are planning.

Use proper equipment for your safety and health. Form is the actual movement you perform the exercise in. Many lifts seem simple, almost elementary. There are, however, details that you must be aware of. Going through the proper form for all of the exercises you may use woul be chapters in a book. Thankfully, there are a plethora of quick videos and articles available for free that will give you all the details you need. I have also detailed the squat in the piece linked here (https://famfitfun.blogspot.com/2020/07/squats-and-knees-training-legs-is.html?m=1).

Before you begin any new routine endure that you are capable of withstanding the stresses involved. Talk to your doctor about what you’re planning. It is better to know where your overall health line is than to push your luck.

Fast and Furious or Slow and Steady

 As we settle into a routine we tend to forget some of the details involved in what we are doing.  For me, at least, that includes weightlifting.  Back in my early military days we heard the following mantra ad nauseam. “Complacency kills.” In this case it may kill your progress and results.

When activities become the norm we tend to zip through them.  This should never be the case in weight training.  Always pay the closest attention to the details of what you are doing.  This is an implication of the mind body connection some talk about.  This is paying attention to how your body is moving and the weights you are moving. 

That is not to say that all movements have to be performed with agonizingly slow movements. Though, that is how I am training at the time of this writing. Some sports specific training is explosive and fast while other types of training must, by necessity, be slow and deliberate.  What are the refracts of each?  How does one know if they are training at the right tempo?  The answers to these two fundamental questions is it depends.  It all depends upon your lifting experience and your goals. Let’s clarify that. 

First, tempo here refers to the speed of each stroke of the movement you are doing.  Whether it is a squat, deadlift, bench, tricep cable push down there are three parts of the movement.  From the bottom of the benchpress with the bar touching or nearly touching your chest contracting your muscles to push the weight up to arms length is contracting the muscles, the concentric phase. 

Holding the bar just above your chest for a moment or several seconds is the called isometric tension. In this portion your goal is to control the weight so there is no movement of the bar. That does not mean you rest the bar on your chest in benchpress. Rather, you push against the bar enough to keep it just at the surface of your chest. This can be a fast, momentary pause or a prolonged and several second pause. 

Eccentric is the portion in which you extend the muscles. In this phase you are significantly stronger than the concentric phase. Consider bent row for a moment. The concentric phase brings the bar up to your torso. The isometric is holding the bar against your body. Now, the eccentric is lowering the weight, extending the muscles used in this movement. In bench this phase is lowering the bar to your chest.  

As stated the eccentric phase shows greater strength than the concentric. It is this reason that some lifters will use what are called negatives. These are a lifters attempts to go through the rccentric phase in a slow and controlled motion while their spotter assists in the concentric phase. 

During all phases of your lift muscle fibers are being torn. Be it and explosive movement or a controlled movement there are fibers firing.  A rapid contraction of muscles will fire the fast twitch muscle fibers. There is also an emergency stretch reflex when contracting out of a stretch position this is the emergency stretch reflex. Its purpose is to prevent tearing of the muscle. This is accomplished by firing more muscle fibers than are needed to complete the movement.  Consider decline dumbbell curls. At the bottom of the movement with your arms angled back your biceps are stretched a bit. From a still position at the bottom when you rapidly and deliberately contract your biceps to lift the dumbbell there is a massive number of muscle fibers being used to elevate the weight. 

During recovery these extra fibers used translate into more gains for you. 

TEMPO

We have touched on fast repetitions with the above. Let’s compare and contrast the differences with fast and slow tempos. 

Fats twitch training is generally more sports specific. That is, when I was doing kick boxing I trained with rapid movements. The speed of contraction was the paramount focus. We fight as we train is what the Army always taught. 

The slower tempo, for instance a 4 to 6 second concentric, 2 to 6 seconds isometric, and a slow 4 to 6 second eccentric phase puts your muscles under an extended time under tension (TUT), this slow movement and its extended TUT results in a large number of muscles fibers expended. Recovery will result in more fibers being rebuilt by the body. This translates to more gains in mass. 

CONCLUSION

Granted, most exercises done in moderate speeds will result in muscle gains. A fast tempo results in specific speed and strength. Slow tempos, the longer TUT brings about more muscle mass. 

Can the two be combined in a workout? Absolutely. There is always room for exerting more control over the weights one is moving. As for performance of a lift there are many benefits for size and strength as well as power. 

For speed, for instance in Muay Thai, one will want to use fast and explosive movements. This will train for faster muscles and redactions. 

Combining the two will build functional strength in lifters as well as add some much sought after size. 

For me, I am focusing now on slower reps as I am seeking size. I currently walk at 280 pounds and 6’1” in height. My goal is to hit 300 pounds of body weight. If former Mr Olympia Mike Mentzer is right, the slower movement and increased time under tension will take me over the line. It will add muscular bulk to you, too.

Exercising After 60

The importance of exercise as an older adult cannot be understated. As we age, our bodies lose muscle mass and bone density. Exercise helps to counter those losses making it even more crucial to engage in regular physical activity. Exercise helps older adults maintain their strength and balance, which can prevent falls and injuries. By improving one’s cardiovascular health and there are lowered risks of chronic diseases such as heart disease, diabetes, and Alzheimer's.

In addition to physical benefits, exercise can also have a positive impact on mental health. Exercise is the most under-prescribed antidepressant available. It improves mood and reduces symptoms of anxiety and depression. Regular physical activity can help older adults maintain independence and continue to participate in daily activities they enjoy.

It is recommended that older adults engage in at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous exercise. This can include walking, swimming, biking, or strength training. It is important to consult with a healthcare professional before starting any new exercise routine, especially for those with pre-existing health conditions. Always check with a doctor to ensure that one is capable of engaging in physical activities.

As America’s obesity and weight problem grows and persists exercising these few minutes a day can reduce one’s weight and reduce the risks of weight related illnesses. According to multiple reports America’s overweight and obese population is currently astounding. Roughly two out of three U.S. adults are overweight or obese (69 percent) and one out of three are obese (36 percent) (1) that is an alarming fact. 

What the demographics look like:

• Roughly two out of three U.S. adults are overweight or obese (69 percent) and one out of three are obese (36 percent). 

• Obesity rates are higher in non-Hispanic Black, Hispanic, and Mexican American adults than in non-Hispanic White adults. 

• Non-Hispanic Black women have the highest rates of obesity in the U.S.—nearly 59 percent, compared to 44 percent in Mexican American women, 41 percent in Hispanic women, and 33 percent in Non-Hispanic White women. 

• Though overall obesity rates in the U.S. have stayed steady since 2003, obesity rates have continued to climb in men, Non-Hispanic Black women, and Mexican American women. 

• If U.S. trends continue unabated, by 2030, estimates predict that roughly half of all men and women will be obese. (Ibid)

If this continues unabated half of Americans will be obese in the next 6 years. 

Exercise has been demonized recently. This is a long term and detrimental issue. Exercise and movement are vital to each of us, to our health and longevity. The benefits of physical activity are manifold and life long. These past few years have resulted in dramatic and hurtful results to lifespans. 

According to the Institute for Health Metrics and Evaluation data, life expectancy from birth increased from 75.6 years in 1990 to 77.1 years in 2021. More recently the healthy  life expectancy, a measure of how many years we can expect to enjoy good health, fell from 64.8 to 64.4 in the same period. (2)

Not only is this a decrease in life span it also impacts the quality of life one experiences. Getting older is inevitable, staying mobile and strong are choices. These choices make requirements on us for their benefits; however, knowing and playing with grandchildren is arguably well worth it. Decreasing fall risks and strengthening both muscles and bones are also positively impacted with continues exercise.

For example, 150 minutes of exercise or more each week increased life expectancy by about 7 years over those who didn't do regular moderate exercise. (3) Continuing to move and stay active as you age will work towards staying mobile and independent.

150 minutes, two and a half hours per week, works out to be 21 minutes throughout the week. This is about the amount of time most people spend having a cup of coffee. Depending upon how one likes their coffee, one cup can take 20 to 25 minutes to enjoy. Can 21 minutes a day really make a difference? Yes, it can and does. 

As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent or delay many of the health problems that come about with age. It also helps your muscles maintain your strength so you can keep up with your day-to-day activities. As such, this will lower your risk of becoming dependent on others (4).

Key benefits of regular exercise:

• Prevents disease

• Helps control weight

• Keeps your mind sharp

• Reduces risk of falls

(5)

These are broad categories for benefits, yet they paint a clear picture. As we age our immune system becomes less effective. Exercising strengthens our ability to fight diseases and infections. 

Type of exercises

Strengthening, stretching, balance, and aerobic exercises will keep you active, mobile, and feeling great (6). Most of what one would do at a gym or local fitness studio includes very basic and simple movements. In many cases, there are machines and other weight training options available for everyone. 

Strengthening exercises include body weight or calisthenics and weightlifting as well as aerobics and stretching. No need to get nervous, one does not need to become an aerobics or calisthenics expert or a powerlifter to find benefits from exercising. 

Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar. Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity (7)

If you can do basic movements that work your largest muscle groups together you can reap the benefits in the least amount of time. Many retirement centers have the equipment one would need if there is not any available in the home. This is both effective and efficient. 

Everyday activities count as exercise, but intensity matters (8). 

This can include housework, yard work, gardening, walking while shopping, and so on. What will make these activities more beneficial is how much effort one puts into them, how much oomph one moves with. The more effort one puts in the more results one will see. Walking a little faster, taking the stairs more frequently when shopping, bicycling instead of driving for short errands all add up. Plus, most retirement communities and centers offer a gym to their residents and visitors. 

Swimming at a health center is a fantastic way to exercise muscles and cardio without the hard impact of walking, jogging, or lifting weights. The resistance of the water is excellent for muscles and movement. Water provides a gentle resistance in every direction. Anecdotally? This author’s grandfather swam nearly every day and lived to nearly 100. He was able to walk about and move with a greater ease and grace than his counterparts. 

Using light weights or assistance machines will strengthen the body with just a few movements. 

Chest press/dumbbell press

Pull overs

Rowing

Squat

Lunges

Leg press

Each of these will improve one’s cardiovascular system as well as the musculoskeletal system. The clear benefits from this is better strength and mobility, improved flexibility, better balance and lower fall risks. Depending on one’s ability to move through the complete range of motion, one should be able to accomplish the exercises listed above. With the availabity of free weights, cable machines, and other resistance training stations at every gym one has a multitude of options ready for use.

How Much?

How much physical activity do older adults need?

• At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. ...

• At least 2 days a week of activities that strengthen muscles. Frequency will vary per person. This will depend upon a person’s ability to recover from a session. The more one exercises the better recovery becomes.

• Plus activities to improve balance, such as standing on one foot. Tai Chi classes are frequently available and have been proven to offer a multitude obenefits 

(9)

In summary, exercise is crucial for older adults to maintain their physical and mental health, prevent chronic diseases, and maintain their independence. It is never too late to start incorporating physical activity into daily life, and even small changes can have a significant impact on overall well-being. The idea is not to simply live longer, but to have a higher quality of life. 

Bibliography 

1. https://www.hsph.harvard.edu/obesity-prevention-source/obesity-trends-original/obesity-rates-worldwide/#:~:text=Roughly%20two%20out%20of%20three,are%20obese%20(36%20percent

2. https://www.wsj.com/health/wellness/americans-unhealthy-chronic-disease-3f35c9f5

3. https://www.allinahealth.org/healthysetgo/move/exercise-is-key-to-living-longer#:~:text=For%20example%2C%20150%20minutes%20of,t%20do%20regular%20moderate%20exercise.

4. https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm#:~:text=As%20an%20older%20adult%2C%20regular,without%20becoming%20dependent%20on%20others

5. https://www.retireguide.com/retirement-life-leisure/healthy-aging/exercise-for-seniors/

6. https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise#:~:text=Strengthening%2C%20stretching%2C%20balance%2C%20and,%2C%20mobile%2C%20and%20feeling%20great

7. https://www.health.harvard.edu/staying-healthy/exercising-to-relax#:~:text=Regular%20physical%20activity%20will%20lower,even%20dementia%20(memory%20loss)

8. https://www.health.harvard.edu/exercise-and-fitness/everyday-activities-count-as-exercise-but-intensity-matters)

9. https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm