What to do About Muscle Atrophy After Age 50.
by Redstone Promotional Communications / Circkles.com
After 35 years of age, we start to lose muscle mass at a rate of 3-5% every year. By age 50, you will lose 40% of your muscle. Ever notice that elderly people have extremely flabby arms? This process starts when you are middle aged, and sooner for women than men. But, with a little work, you can have the muscle mass of someone 10 years younger than you.
Strength exercises don’t have to be strenuous to help maintain muscle mass. Something as simple as doing leg lifts or push ups can keep muscles toned. If you do them every day for a year, you will notice a difference.
Your heart is also a muscle, so consider that muscle-building exercise and aerobics can also strengthen your heart and may help prevent a heart attack. Below are some muscle-toning exercises that anybody can do without fancy, expensive weight-training equipment and a personal trainer. Plus, if kids need “Play 60” so do adults. So 60 minutes of exercise a day will not only keep you toned, it has numeroushealth benefits beyond that.
Thigh and Butt Builders:
I saw a woman – about 60 years old – a couple weeks ago that was wearing the spandex leggings that are so popular now. You could not only see every panty line, but also that her butt cheeks were sagging terribly. It was gross, I have to say. Obviously she didn’t care what she looked like or wasn’t aware of how she looked, but some of us take some pride in our appearance no matter how old we get. It just makes you feel better about yourself overall. I would never have been caught dead in public looking like that, and if I did, I sure wouldn’t wear spandex to highlight it.
Butt Lifters: Kneel on the floor with your hands in front of you and lift your leg behind you for 20 repetitions to start with. After you see how sore you may or may not be, increase the reps to 30-50 every day. In about 3 months, you will see your butt start to lift.
Inner Thigh Toners: The outside of the thighs are generally not a problem, but the inside thigh gets flabby pretty quickly because it’s not used much. Biking helps, but doing inner thigh exercises will tone it up better. Laying on your back with your legs bent, let your legs fall to the side then pull them back up to touch at the knees. Do these thigh pull-ups for 30-50 reps to start every day. The more likely a muscle area is to atrophy with age, the more diligently and consistently you have to work that area. Working it every day is best to see any improvement.
Flabby Upper Arms:
For women who don’t typically have much upper body strength to start with, the upper arm is one of the worst problem areas to keep toned. Especially that rarely used part of the back of the arm to prevent that flab that sways back and forth when you shake your arms after age 50.
Push-ups help a great deal, also, scrubbing floors or other surfaces by hand with a rag works the back of the arms and serves a dual purpose of getting exercise while cleaning your house at the same time, which can often be a lot less boring than strength-buildingexercises. Also, if you have hand weights or dumbbells of at least 3-4 pounds each, you can tone up that arm flab by lifting a weight behind your body for a minimum of 20-30 reps to start.
Get rid of Muffin Top:
The exercises in this video are more difficult than they look, but I can say from personal experience, they work to help get rid of that unsightly bra bulge in the back and that little bit of stomach that hangs over your jeans (called a muffin top) even if you are fairly slim. Tight abdominal muscles help prevent muscle atrophy that causes so many women to have to have surgery later in life for prolapsed internal organs like a prolapsed uterus that doctors surgically reinforce with mesh. Not the way to go if you can prevent it.