| Many of our diseases are the result of a | | | | you maintain functional strength for everyday |
| sedentary lifestyle as well as an unhealthy diet. | | | | activities. Loss of muscle and strength is a natural |
| Your body is meant to be used and will quickly | | | | part of aging, but this will speed up with |
| deteriorate if it is not. | | | | inadequate diet and lack of exercise. |
| Physical activity should be a high priority in your | | | | To be fully effective your exercise should be |
| daily program. Try to engage in some form of | | | | combined with a bone building diet. |
| aerobic exercise at least five days a week and | | | | Your diet should include plenty of calcium rich |
| some form of resistance exercise at least two or | | | | foods. Good sources of calcium include tinned fish, |
| three times a week. Here's why. | | | | green vegetables, sesame seeds and paste, |
| Aerobic exercise is essential for building stamina | | | | oysters, almonds and baked beans. |
| and cardio-respiratory fitness but you also need | | | | If you take calcium supplements, it is important |
| strength training. | | | | that you combine with magnesium and vitamin D. |
| The Australian Council on the Aging has listed the | | | | Magnesium helps keep calcium in the bones and |
| following benefits, based on medical research, of | | | | vitamin D helps keep your bones strong. A major |
| strength or resistance training: | | | | source is sunlight which enables your body to |
| 1 Regain and retain muscle strength, no matter | | | | make vitamin D in your skin cells. This is crucial |
| what your age. | | | | for calcium absorption. |
| 2 Improve strength, balance, gait, flexibility and | | | | FAT LOSS AND DIABETES MANAGEMENT. |
| coordination, which in turn improves your ability to | | | | Weight training has much to offer those who are |
| lift, walk, bend, climb stairs and enjoy life. | | | | overweight, due to the role of muscle in increasing |
| 3 Is an effective method of preserving bone | | | | metabolism. Muscle tissue is a huge user of your |
| density and combating osteoporosis. | | | | available energy supplies and will burn calories even |
| 4 Is an effective strategy for fat loss and | | | | when you are at rest. So the more lean muscle |
| management of type 2 diabetes. | | | | you are able to develop, the more fat you will |
| For the purpose of this article, I will focus on | | | | burn even when you are not exercising. |
| items three and four. | | | | Those with type 2 diabetes will benefit from |
| PRESERVING BONE DENSITY. | | | | resistance training. There is a strong correlation |
| Osteoporosis is caused by the gradual loss of | | | | between obesity and insulin resistance, where the |
| calcium from bones after the age of 35, when | | | | body develops an inability to metabolise sugar. |
| the bone building cycle changes and bones start | | | | Insulin resistance hinders the absorption of glucose |
| to break down faster than they rebuild. | | | | from the bloodstream into human cells. |
| Osteoporosis is preventable and its progress can | | | | Never start a new treatment before consulting |
| be halted even after calcium loss has started. | | | | your doctor, especially if you are currently taking |
| Dozens of studies show that weight bearing | | | | medication. The information published in this article |
| exercise, even something as simple as walking, | | | | is not intended as a substitute for personal |
| actually strengthens your bones. Resistance | | | | medical advice from your physician or other |
| training slows down the loss of bone mineral | | | | qualified health-care practitioner. It is for |
| content thus reducing the risk of osteoporosis. | | | | information purposes only. |
| Keeping your bones and muscles strong means | | | | |