Good Lifestyle

We naturally lose muscle mass as we get older. This process begins around 36 and, at the moment we are 80, we havelost about 50% of our muscle mass.Long periods of inactivity Can also make us lose a larger amount of muscle mass that we could normally. This was the caseDuring the Pandemic of COVID-19, as many of us were less able to exercise as much as we use to do.

While most young people can easily bounce their muscle mass, it may not be as easy for the elderly. Indeed, it may be more difficult to gain muscle mass as we get older because of changes in muscle structure and do too fast can cause serious injury. That's why seniors need to get the balance right when they returned to the exercise.

Maintain muscle mass

Maintaining the muscle is important for many reasons. As we get older, fragility can make us more difficult for us to be independent and do what we need to do every day - shopping to meet our friends. To be active maintains a healthy musculoskeletal system just tooProtect us from certain diseases, such as type 2. Diabetes also shows that strong active muscles can helpinfluence andLower risk of wounds.

But although it may be tempting to hit the gym and start lifting weights, many COVID-19 restrictions have mitigated, if it has been some time since you have exercised regularly, it's important to come back in things. Low and conditioned muscles take the time to strengthen strength and do too many vigorous repetitive exercise can overload muscles and jointshave not been trained, leading to an injury.

Here are some ways to get around again without hurting yourself:

1. Progress slowly.

It is better to go back to the activity so as not to do too much too much or hurting you. A staging approach, where you slowly introduce different exercises, will allow your muscles to recover between each session. Starting with basic exercisesaround the house is a good starting point.

Then increase the number and type of exercises that you can also help you gettiredness andLose one's shape - What are the main conditions of an injury. For example, starting with a short walk that then becomes longer and progress towards a rough hill or ground allows slow and persistent challenges so that your body gets used to getting used while helping you to stay interested in exercise.

2. Reduce the time you spend sitting.

Long session periods, if you had to isolate or work from home,considerably reduces muscle activity - And therefore muscle mass. So, if you have not continued to exercise during the pandemic, you can not expect you to pick you up where you left you.

Take frequent breaks between meetings and introduce a walk to lunch. Extend and move after long session periods prevent fatigue and shortening of muscles - which can also improve posture and balance.

3. Shake the exercises you make.

An intense repetition of the same movement or activity can cause wear, often calledrepetitive voltage. That's why it's important to do different exercises instead of the same every day. Alongside cardio workouts, which have advantages for our heart, our pulmonary and our circulatory system, tryStrength training.

Defecting our muscles as we get older with weight lifting and resistance training improves not onlyneuromuscular function - communication between the brain and the muscles - but improvesBALANCE AND MOBILITY too much. Participate in exercises that work your cardiovascular system as well as strengthening the muscles improvesGeneral wellness.

4. Work on small things.

It is important to work on our big main muscles - such as our glutes or quads - with walking, running and gym exercises. But it is equally important to work on our small postural muscles.

For example, the small intrinsic muscles of our feet play an important role in improvingstrength and balance. Enter a soft bullet between your toes is an easy way toImprove these small muscles feet.

Having stability in your body's joints from postural muscles also allows these large muscular groups to do their jobs during walking, running or gym. Pay attention to these main postural muscles with activation and control exercises will helpNotify wounds.

If you want to go back to an exercise routine regularly after several months off, it is important to make sure you take things slowly and change your routine often. Develop a healthy balance of cardiovascular training, strength and resistance as well as basic stability work will improve your musculoskeletal health and help your global health while preventing injuries.

This article is republished by The conversation under a Creative Commons license. Read it original article .