Reverse your age through exercise
By Mitch Felipe
Philippine Daily Inquirer
First Posted 00:19:00 10/28/2008
Filed Under: Lifestyle & Leisure, Health
Part 1
THERE are certain things in life you cannot control, like aging, but your lifestyle and physical appearance can still be modified.
According to Daniel Kirschenbaum’s book, “Weight Loss Through Persistence,” only fit women stay young. He describes the changes that take place in women’s bodies.
20s
A sedentary woman in her 20s looks great, but there’s a decrease in muscle mass after age 25 by an average of 5 percent after every decade.
Loss of muscle mass contributes to decrease in metabolism and also causes increase in body fat distribution. Aerobic capacity declines by one percent every year. But a fit woman at this stage has a well-defined and lean body.
Stay fit in your 20s by doing strength-training exercises at least twice a week combined with endurance training like aerobics and sports like jogging, swimming or cycling most days of the week.
30s
A sedentary woman at this stage can feel her age in her upper and lower extremities since inactivity contributes to muscle shrinking.
Body fat is distributed around the hips and thighs. Sexual responsiveness is at its peak, but there’s not enough energy to enjoy it.
To look and feel young, continue strength training but just enough to retain muscle mass. Continue daily endurance exercises like walking and jogging or running as cardio exercise.
40s
A sedentary woman after 45 can experience a 15-percent decline in strength from what she had in her 30s.
There’s a decrease in height by 1-1 ½ inches due to compression of disks between vertebrae, which also causes stomach distension. She may lose 40 percent range of motion especially in her hips. One can maintain body fat as low as 22 percent through consistent cardio exercises and weight-training maintenance program.
Do flexibility and core-strengthening exercises like yoga and Pilates. Avoid high-impact exercises which involve too much jumping to avoid injury.
50s
A sedentary woman at this stage usually has poor posture—protruding stomach and overarched back. Diseases like diabetes and hypertension set in. Most of the fat is deposited around the middle.
A fit woman in her 50s can maintain a low body fat of up to 24 percent through low-impact exercises like walking and swimming.
Focus on exercises that will improve your balance, coordination, core strength and flexibility.
60s
Lack of weight-bearing exercises can lead to osteoporosis. There’s a significant decline in aerobic capacity. The immune system starts to regress and one’s body becomes susceptible to cancer and infectious diseases.
A fit woman in her 60s maintains strong bones and heart due to years of activities.
Stay fit in your 60s by joining mind-body exercises that promote balance, mental sharpness and functionality like tai-chi and gentle yoga. Continue walking every day.
70s
After years of being sedentary, expect a continuous decline in flexibility, strength and stamina. This is also accompanied by high blood pressure and other lifestyle diseases. Wrinkles around the face are very obvious and a dowager’s hump may develop.
Remain fit at this stage by doing light exercises and resistance-training activities.
E-mail the author at mithcfelipe@gmail.com
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