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Staying fit as you age

Photo: N. Sridharan

get a spring in your feet In old age

Just as one diet and exercise myth is laid to rest it seems another one is ready to take its place. One of the most common misconception is that gaining body fat is inevitable as we age. But the reality is that although our metabolism slows as much a s five per cent per decade after age 40, much of this is due to insufficient amounts of exercise, which leads to loss of muscle and bone over time.

The less muscle and bone tissue we have, the fewer calories (energy) we need. At this point, we rarely adjust calories downward to compensate for this loss. To compound matters, the more we sit, the more we tend to eat. This double whammy of less energy expended and more energy eaten results in the inevitable increase in body fat, especially around the waistline.

Excess abdominal fat predisposes people to higher incidences of type 2 diabetes, blood pressure, cholesterol and cardiovascular diseases.

How does one accelerate body metabolism as we age?

The best way to do this is weight training. Resistance training on a regular basis will help to stimulate bone and muscle growth; for best results, this should be done two to three times a week at a minimum. Remember to go in for exercises that involve all the major muscle groups of the body, which include the legs, back, chest, shoulder, biceps and triceps.

The benefits are tangible: increased muscular strength lessens risk of injuries, makes it easier to go about your everyday tasks and helps maintain a healthy weight.

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