How to Strengthen as We Age

By Tara Gidus Collingwood, MS, RDN, CSSD, ACSM-CPT

PHYSICAL HEALTH FOR WIDOWS

The stats don’t lie. The National Institutes of Health (NIH) have determined that adults lose approximately 3-8% muscle per decade after the age of 30. Once you hit 60 years old, the loss happens even more quickly.

But this is ONLY if you don’t USE them! If you work your muscles regularly you won’t lose them at all — and in fact you can even gain muscle as you age instead of losing it. At the age of 48, I am stronger and have more muscle than I had at 28!

With more muscle mass, you burn more fat, reduce risk of diabetes, have lower blood pressure, improve cardiovascular health, have lower risk of injury (especially from falls), and improve body image and self-esteem. With over 600 muscles in the human body, they are all important to our movement and ability to do everyday tasks, every single day.

I have narrowed it down to four muscle groups that I think are critical to good health and wellbeing. If you are looking for a place to start with resistance training, …