Is it too late to eat spinach?

As we age our bodies naturally lose muscle mass. What used to be a simple task may feel like a giant burden. How we approach physical aging can often be determined by our past experiences. Were we athletes in our younger days? Did our parents promote physical fitness? Did we simply have more access to the outdoors? Our past does determine a part of our present. But, it doesn't have to determine our future. Prepare yourself for the impending cliche' - it's never too late!

It IS possible to build and maintain muscle mass after we start collecting social security. In fact, it's more important than ever to continue gaining muscle and promoting bone density. Strength/resistance training is essential to slowing age related degeneration and preventing falls. Building muscle improves overall balance and allows a person to move with more confidence.

Today I would like to share with you 3 simple ways you can gain or increase your muscle mass after age 65: (before beginning any workout routine consult your physician and discuss your plans)

1. Resistance training - one of the most effective ways to build muscle. This can be done with body weight or other devices such as bands or weigths. By exerting force on your muscles to perform exercises that are just slightly more challenging than your day to day, you will slowly increase your body's capabilities. It's important to note I said "slightly" more challenging. Beginning a new routine , no matter how fit you may be can cause some soreness. You wouldn't want try to run a marathon if you've never run before. Right? The same principal applies to resistance training. Start slow and gradually increase your repetitions and resistance. The intensity of your workout will depend on you. An example might be: 3 sets of 8 repetitions per exercise, increase to 10 repetitions when you feel it become easier.

2. Get more protein - Protein is something that as we age tends to lack in our diets. Our bodies need protein to repair tissue and promote growth. Proteins are the building blocks of muscle tissue. Check with your doctor on the recommended daily amount you should consume as this can change dependent on age, sex and level of physical activity. Some good and readily accessible sources of protein would be - fish, poultry, legumes and dairy. While some people aren't able to access all of these foods there are usually some options available.

3. Don't forget to rest - rest is integral in our bodies recovery. When we are trying to build muscle we are essentially breaking down (don't worry this is a natural process and not to be seen as harmful) our muscle and allowing the body (through rest and recovery) to build it up even stronger than before. Make rest a priority. Schedule your workouts on opposing days to allow for atleast one recovery day in between. This doesn't mean you aren't active on those days. On the contrary, you would want to do something like walking or gentle stretching. Maybe even yoga or tai chi if that is accessible to you. Physical recovery will look different for everyone. Aiming for 7-9 hours of sleep per night will give your body a chance to do the important "recovery" it needs.

Getting started with a resistance training program will help build muscle and allow you to feel stronger, more confident and capable of completing daily tasks. So what are you waiting for? Be strong to the finish!