So how did you get on with last week’s tests? The ability to test your wellness is just so important. When you begin to see improvements, you will be more motivated and focused to keep on improving and choosing to stay well – well for you, well for those around you and well for life.
This week’s column will help you to improve not just all of those tests, but it is one of our secret weapons when it comes to not letting the old person in, no matter what age you are. We begin ageing in our 30s, where the body begins to lose muscle mass. The faster you lose muscle mass, the faster you age.
Do you know the easiest way to keep muscle mass? Weight training.
Now, deep breath, don’t get scared. I am not telling you to run to a big scary gym. You see, what so many don’t realise is that weight training can be as simple as lifting the logs or the shopping, lifting your body weight, or lifting weights like dumbbells or barbells.
To keep muscle mass, remember this – use it or lose it. Weight training is something so many people are afraid of. Yet, if you do it, not only will you maintain your muscle, you will be stronger, your bones will be stronger, you will sleep better, have better blood sugar control, be happier, healthier and less stressed. Interested yet? Let me try make it so simple that you can’t not do it.
Firstly, I want you to make the choice. Choose to lift more things day to day. That is weight training. Lift the supermarket shop, lift the bag of grain, lift the bucket in the yard.
Exercise 1.
Secondly, I want you to choose one of the exercises in this week’s video, to try. Just take your time with them and give them a go. They are home based exercises that are weight training and using your body weight. Just click on the link below to view the video and off you go.
Exercise 2.
Thirdly I want you to try add these exercises in a few times a week – watch what happens after a month or two. You will be blown away by the feeling of strength, by noticing how much easier daily tasks are becoming and that your confidence is improving too.
Exercise 3.
Finally, when you feel confident and ready, why not try an exercise class in your local town or gym? Classes can be a great way to make something more regular and it also makes it easier to go when you have a group of friends there.
When you do weight training, you are forcing the body to strengthen which counteracts the ageing process. That idea of use it or lose it is so important to help you realise just how important it is.
Then along with the exercise, you have to fuel the body too to stay strong. Protein is the nutrient that makes this happen and a nutrient we need to be aware of. Not eating enough? Then the body will weaken faster. A good simple guide, for most people is 1g per kg of body weight per day. That can go up or go down but it is a great place to start.
Protein-rich foods include meat, eggs, fish, milk, dairy, pulses and a portion is roughly the size of your fist. So a chicken breast for example would be a portion size and is around 20-25g. By challenging the body with more weight-bearing movement and giving it adequate protein, you are giving yourself the best chance of ageing well, no matter what age you start at.
Remember, it’s use it or lose it. So what are you going to choose?
See Karl's exercise video here.
So how did you get on with last week’s tests? The ability to test your wellness is just so important. When you begin to see improvements, you will be more motivated and focused to keep on improving and choosing to stay well – well for you, well for those around you and well for life.
This week’s column will help you to improve not just all of those tests, but it is one of our secret weapons when it comes to not letting the old person in, no matter what age you are. We begin ageing in our 30s, where the body begins to lose muscle mass. The faster you lose muscle mass, the faster you age.
Do you know the easiest way to keep muscle mass? Weight training.
Now, deep breath, don’t get scared. I am not telling you to run to a big scary gym. You see, what so many don’t realise is that weight training can be as simple as lifting the logs or the shopping, lifting your body weight, or lifting weights like dumbbells or barbells.
To keep muscle mass, remember this – use it or lose it. Weight training is something so many people are afraid of. Yet, if you do it, not only will you maintain your muscle, you will be stronger, your bones will be stronger, you will sleep better, have better blood sugar control, be happier, healthier and less stressed. Interested yet? Let me try make it so simple that you can’t not do it.
Firstly, I want you to make the choice. Choose to lift more things day to day. That is weight training. Lift the supermarket shop, lift the bag of grain, lift the bucket in the yard.
Exercise 1.
Secondly, I want you to choose one of the exercises in this week’s video, to try. Just take your time with them and give them a go. They are home based exercises that are weight training and using your body weight. Just click on the link below to view the video and off you go.
Exercise 2.
Thirdly I want you to try add these exercises in a few times a week – watch what happens after a month or two. You will be blown away by the feeling of strength, by noticing how much easier daily tasks are becoming and that your confidence is improving too.
Exercise 3.
Finally, when you feel confident and ready, why not try an exercise class in your local town or gym? Classes can be a great way to make something more regular and it also makes it easier to go when you have a group of friends there.
When you do weight training, you are forcing the body to strengthen which counteracts the ageing process. That idea of use it or lose it is so important to help you realise just how important it is.
Then along with the exercise, you have to fuel the body too to stay strong. Protein is the nutrient that makes this happen and a nutrient we need to be aware of. Not eating enough? Then the body will weaken faster. A good simple guide, for most people is 1g per kg of body weight per day. That can go up or go down but it is a great place to start.
Protein-rich foods include meat, eggs, fish, milk, dairy, pulses and a portion is roughly the size of your fist. So a chicken breast for example would be a portion size and is around 20-25g. By challenging the body with more weight-bearing movement and giving it adequate protein, you are giving yourself the best chance of ageing well, no matter what age you start at.
Remember, it’s use it or lose it. So what are you going to choose?
See Karl's exercise video here.
SHARING OPTIONS