What Should A 70 Year Old Do To Lose Weight Ageing and Exercise

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Ageing and Exercise

You don’t have to fall apart as you age—it’s quite possible to slow or even stop the aging process. As we pass the age of 50, our bodies undergo various anatomical and physiological changes. We can reverse or slow these changes through regular physical activity.

Joseph Pilates Thoughts and Exercises

Joseph Pilates said, “The spine is the key to physical and mental health. Neutral alignment of the spine is everything.” He continued, “If your spine is stiff at 30, you are old. If at 60 it Be flexible, then you are young.”

Pilates exercises work the deep core muscles of the back and abdomen to support the spine. Many people including me can stick to his workout regime. It has real health benefits as we age.

He was so ahead of his time. Globally, it’s only in the past 25 years that we’ve really embraced his ideas. His motor system is the way forward for seniors to enjoy their later years. It can transform your full range of mobility, strength and posture into your 80s and beyond.

If you watch some YouTube videos of Joseph Pilates exercising in his later years, you’ll just be in awe of his body and mobility.

neuromuscular changes

  • decreased testosterone production
  • muscle loss, including fast-twitch
  • Connective tissue becomes less elastic with age

We are strongest in our thirties. This continued into our fifties.

After that, we lose about 10 ounces of muscle mass every year.By around age 70, men and women will face 40% reduction in muscle mass. Sound scary?

This muscle loss is partly due to decreased testosterone production. Muscle loss also includes fast-twitch muscle fibers (muscles used for fast movements). Risk of falls in older adults is associated with a combination of decreased fast-twitch muscle and overall muscle loss.

Connective tissue also becomes less elastic with age, which explains why many older adults complain of muscle stiffness.

Resistance exercises in older adults show sustained or increased muscle strength, elasticity, and muscle mass.

body composition

As we age, muscle mass decreases and body fat increases. As mentioned earlier, the loss of muscle mass is due to decreased production of testosterone. Because muscle burns more calories than fat, the combination of muscle loss and fat gain slows your metabolic rate.

Aerobic and resistance training can increase muscle mass. After resistance training, muscles burn fat to rebuild and strengthen themselves. This is where fat loss occurs. Use these exercises to stop weight gain in the form of fat.

Dietary changes can also boost your body composition during aging. Increasing protein intake and reducing carbohydrates will help maintain muscle mass and reduce body fat. Unless you reduce your calorie intake as you age, you will naturally gain weight as fat.

body position

As we age, our bodies weaken. Known as “kyphosis,” the shoulders are rounded and the head is pushed further forward.

Weight-bearing exercises or resistance training help keep your skeletal and muscular system strong, which keeps your back in the correct position for good body posture.

gait

This is the term used to describe how we walk. Speed ​​and stride length decrease with age. The pelvis can be tilted and ankle movement can be reduced.

  • Core strength training keeps the abs strong, which prevents the pelvis from tilting.
  • Regular mobility exercises can maintain good ankle mobility.
  • Moderate aerobic exercise maintains good stride length and frequency.

It is very possible to stay healthy and strong at 80 and beyond. The smartest way to start a fitness program is to consult a professional fitness trainer or personal trainer, especially if you are new to training. They will assess your current level of health and fitness before developing a training plan that suits you and your individual needs. As your strength and fitness levels improve, your trainer will intensify your cardio and resistance exercises. Don’t worry, your fitness trainer manages your workout so it’s always safe and progressive.

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