3 Simple Steps to Help Maintain Muscle Strength for Healthy Aging

For healthy aging, we are told that we must take steps to maintain the strength of our muscles. I don’t know about you, my muscles may need a lot of help, but the idea of ​​an exercise regimen is out of the question.

Number one, seriously, I don’t have time to go to a gym or even watch a video for thirty minutes of uninterrupted exercise.

Second, I am tired. I wake up in the morning and go straight into the day’s work schedule. By nightfall, I am ready to go to bed; exercise is the furthest thing from my mind.

You identify? Whether you live alone, care for your family, or are a caregiver with full-time responsibilities, you know how important it is to keep your arms and legs strong so you can remain as independent as possible.

The following three simple steps have helped me improve mobility and gain muscle strength. A personal note here: chances are you’re going to review this article and decide there’s no way these little tips are going to make a significant difference to your health and well-being. I will tell you emphatically, “you will see a change and you will feel it”.

Step #1 Sixteen of the moments available to you now.

When you’re heating something in the microwave, for example, do you lean against the cabinet or slide into a nearby chair while you wait? Consider using that time for some stretches or arm lifts. Keep weights or a couple of canned food handy so you can grab them and do a minute or two workout. At the very least, do some squats and push-ups.

Personally, I have been amazed at the flexibility I have gained without adding a lengthy exercise routine to my day.

Step #2 Develop an awareness of your body.

Have you gotten into the habit of slumping over when you sit down? Do you sway from side to side when you walk, again out of habit? Do you continually walk over items that need to be picked up because you can’t or won’t bend down to pick them up?

Take the time to stop and think about your daily habits. Stand tall when you walk, you’ll actually feel more rested as your posture improves. Get in the habit of bending down as much as you can to pick up items. Sit up straight in a chair and take a deep breath. Even if this lasts only a few minutes, you will start to build strength.

Step #3 Don’t always take the shortest, easiest path.

At the local store, I used to look for a parking space as close to the door as possible. Of course, I rationalized that I needed to park nearby to save time. Let’s be honest, how long does it take to get around a few extra parking spaces, or even half of the parking lot? When I started with this way of thinking, I couldn’t walk the whole lot, or even half of it. I knew I could walk another space or two, and that’s where I started. Now I can go further than I ever dreamed of; just adding a few steps at a time.

The truth of the matter is: the more time you “save” by refusing to walk any further, the more time you need to rest. Just park a few spaces away at first.

What small changes can you make in your life today that will affect your health and well-being in the future? Of these three simple steps, I challenge you to choose one, just one, and focus on that for one week. As that change becomes routine, add another. Soon you will be moving mountains!