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3 Simple Steps to Help Maintain Muscular Strength for Healthy Aging

For healthy aging, we are told that we must take steps to maintain muscle strength. I don’t know about you, my muscles can help a lot, but thinking about an exercise regimen is out of the question.

First, I seriously don’t have time to go to the gym or even watch a video for thirty minutes of non-stop exercise.

Second, I’m tired. I wake up in the morning and immediately jump into the daily work schedule. By nightfall I’m ready to hit the bed; exercise is the furthest thing from my mind.

can you relate? Whether you live alone, care for a family, or take care of daily responsibilities, you know how important it is to have strong arms and legs so you can stay as independent as possible.

The following three simple steps helped me improve my mobility and gain muscle strength. A personal caveat here: you will most likely look at this article and decide that there is no way these little tips can make a big difference to your health and well-being. I will tell you emphatically: “you will see and feel the change.”

Step #1 Take advantage of the moments you have now.

For example, when you’re heating something in the microwave, do you lean against the cupboard or slide into a nearby chair while you wait? Consider using this time to do a few stretches or arm lifts. Keep weights or a few cans of food handy to grab and exercise for a minute or two. Do at least a few squats and backbends.

Personally, I was amazed at the flexibility I gained without adding a long workout to my day.

Step #2 Develop awareness of your body.

Have you formed a habit of slouching when you sit? Do you sway from side to side when you walk, again out of habit? Are you constantly stepping over items that need to be picked up because you can’t or don’t want to bend down to pick them up?

Take time to stop and think about your daily habits. Stand up straight when you walk, you’ll actually feel more rested when your posture improves. Make it a habit to bend as much as you can to lift things. Sit straight in a chair and breathe deeply. Even if it only takes a few minutes, you will start to build strength.

Step #3 Don’t always take the easy and shorter way.

I looked for a parking spot at the local store as close to the door as possible. Of course I reasoned that I had to park close by to save time. Let’s be honest, how long does it take to go through a few extra parking spaces or even half a parking lot? When I started with this way of thinking, I couldn’t walk the whole lot, not even half of it. I knew I could go one or two more spaces and started there. Now I can go further than I ever dreamed; by adding several steps at once.

The truth is, the more time you “save” by denying yourself a little extra walk, the more time you need to rest. Park a few spaces away first.

What small changes can you make in your life today that will affect your future health and well-being? Of these three simple steps, I challenge you to choose one, just one, and focus on that for a week. As this change becomes routine, add more. You’ll soon be moving mountains!

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