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