SUMMER'S DORM ROOM

Most of us are concerned with increasing size, losing weight, looking, good ,etc..BUT we should also think about the future..BALANCE is key...too much of anything isn't good for us..Many of us on here seem to be under the age of 50..but we may have family and friends in that range..and we will be there one day too...Hopefully you can find this information useful, even for the "general public" who often think weight training & supplements are only for "bodybuilders".
EXERCISE & AGING
Many of us wonder what our lives will be like, as we grow older. Whether it’s in 10 years, 20, or more, most individuals have some concerns on aging. I often present the question to my students, do you want to have a long life or a high quality of life? Will you be able to go out in the backyard and play catch with your children or grandchildren? Will bringing groceries in the house or going up stairs become a major challenge? These are some of the “simple” things we might participate in on a daily basis, that can affect our daily lives as we grow older. Living a long, active life is important for most individuals.
EFFECTS of Aging
As we age, we lose muscle & bone mass, which has an adverse effect on our overall health. Carrying a bag of groceries in to the house and up a flight of stairs may now be a “risky” behavior for some individuals. Strength, balance, flexibility, and endurance all decrease as we age. There are also several chronic diseases that can “set in” as we age and affect our lives. The good news is our risk of these diseases can be reduced through proper nutrition and exercise.
Sarcopenia, which typically begins to set in at age 45, is a loss of muscle mass, which has been attributed to lack of exercise and low protein.
Osteoporosis, brittle bone disease, is a concern for both women and men as we age.
Stroke and heart disease risk can be reduced though cardiovascular exercises and a proper nutrition program.
Chronic pain and discomfort, can be the result of a lack of flexibility. Lower back problems are often a result of tight hamstrings and weak abdominal muscles.

EXERCISE: Delaying the Aging Process
In many recently published articles, including PARADE magazine, weight training was named as a way to “delay the aging process”. “While 60 minutes of activity a day positively affects energy balance and weight maintenance, at least 30 minutes of moderate physical activity on most days will reduce the risk of chronic disease,” said nutrition professor and researcher Janet C. King, who headed the 2005 Dietary Guidelines Advisory Committee. “We want the public to understand that any exercise is beneficial and not give up.” “Exercises such as walking are not intense enough. Older adults need to participate in weight training too,” Nutrition Action.
Weight training will increase muscle mass, bone density, and metabolism. Cardiovascular exercises improve energy level, manage weight, and reduce the risk of heart attack and stroke. Stretching, when performed properly, will reduce the risk of injuries, reduce pain and discomfort, and improve sleep quality and blood flow. The benefits of a balanced exercise regimen are endless.

FIFTY & FEELING YOUNGER….
Many individuals think it is too late to begin an exercise program. You may not be in the condition that you were in your 20’s, so it wouldn’t be expected that you would jump back into the activities you once participated. A properly structured weight training, cardiovascular, flexibility, and nutrition program may be your “fountain of youth”.
Experience:
“Now in my fifties and still working with disabled preschool students, I realized that I needed to do something for my body if I was going to continue the physically demanding work that I do. When I saw an ad in the newspaper last summer, I decided to give weight training a try. I couldn’t be more pleased. I am stronger and can see the muscle development in my body. I do not have the aches and pains that usually result from my job because of the stretches I have learned to do regularly.
Then, just recently, I saw an article in the “Nutrition Action” newsletter which is published by the Center for Science in the Public Interest. The article was titled “Saving Muscle: How to Stay Strong and Healthy as You Age”. This article reaffirmed all the things Summer has taught me as well as the techniques she uses. I am confident that I am on the right track so that I can comfortably continue my work and my lifestyle. The best part is that I enjoy and look forward to exercising.” Kathleen Conrad
NOTE: Kathleen WAS borderline osteoporosis. She has add ON Glutamine, 100% Whey, and flax oil to her nutrition regimen as well. She truely notices a difference in her recovery to allow her to work hard each session. Kathleen has been trying to add muscle...

If growing old gracefully is a concern for you, hopefully you found this information both helpful and inspiring. It is never to late to begin making lifestyle changes. It will take time and effort, but aren’t you worth it?