Health

The One Exercise You Need to Do to Fend Off Age-Related Muscle Loss and Weight Gain

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As we get older, we’re all aware that we may need to make a few changes to keep our bodies fit and injury-free. While you may have considered walking or swimming more stay in shape, when was the last time you thought about strength training as a way to prevent signs of aging? It may be scary for some, but there’s no time like the present to add resistance moves to your weekly routine.

According to health coach and personal trainer Pam Sherman, the name of the game is resistance training. “When trying to get and stay lean, lifting weights is your best bet!” she recently told Eat This, Not That. Research definitely backs up Sherman’s assertion. One recent study focusing on strength training in older adults who hadn’t done any prior found that not only did that resistance work stabilize joints and prevent injury, but it also helped muscles fight against age-related deterioration. Moreover, scientists also found that people who lifted weights at least twice a week were 20 to 30 percent less likely to be obese thank those who didn’t.

There’s even more good news: You don’t have to lift heavy barbells every day to see results. Sherman says that even basic resistance training three or four times per week is all it takes to make a difference. You can start with 20 or 30 minutes per day doing a few of these exercises, many of which are bodyweight ones, and work your way up to more complex moves and heavier weight. Plus, most resistance moves are adaptable so that you’re not exacerbating any existing injuries, aches, or pains.

If you’re intimidated by the idea of lifting weights by yourself, it may be a good idea to think about working with a personal trainer or finding a friend or two to do these exercises with you (even virtually!); research shows that you’ll see better results when you have more accountability from those around you.

With just a few tweaks and a little practice, you can easily make strength training a vital part of your routine to prevent signs of aging!

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