“Band Exercise” COMBATS Frailty and Muscle Loss (Wow!)
By
Dr. Scott Olson, ND
Posted February 18, 2022
Dear Living Well Daily Reader,
Growing older can be hard, especially when it comes to muscle loss and frailty.
If you’re like most people, you lose muscle every day after your 30th birthday.
This is a problem because it affects how you move, your balance, and it can lead to more weight gain.
But read that above sentence again: MOST people lose muscle as they age.
You don’t have to lose muscle mass as you grow older…
Especially if you do this simple “band exercise” that can COMBAT frailty and muscle loss.
I’m talking about resistance training.
I wish I could tell you that you could take a pill and your muscles would grow. Unfortunately, this won’t work (no matter how many late-night informercials tell you otherwise!).
And although getting enough protein is essential to muscle building, that’s not going to take care of everything.
You know the adage “use it or lose it”? Well, this is exactly how muscles work.
Resistance training is like weightlifting, but you contract your muscles against some form of resistance, instead of lifting heavy weights.
Folks often use strong elastic bands to perform resistance exercises, but there are also machines that will increase resistance, like a stationary bike.
Resistance training is much safer than strenuous exercise if you’re a senior, because you don’t risk dropping heavy weights or overstraining yourself with too much weight.
In a new study, published in the Journal of Aging and Physical Activity, researchers put seniors through a resistance training program. They used a specialized resistance machine for 30 to 40 minutes, three times a week.
The specialized machine in this study used almost no resistance to start out with, then increased it slowly over time. Take a clue from that and start out gently and increase your resistance slowly.
The volunteers not only had reduced frailty, their walking speed, functional capacity and physical confidence all grew.
So, how do you do this?
There are many training free online videos as well as classes at local community centers that focus on resistance training for seniors.
Believe me when I tell you that nothing will make you feel better than keeping or increasing your muscle mass as you age.
P.S. Want to learn more ways to build strong muscles? Check out my mailbag on the topic right here. And if you want to have your health questions answered, click here to send me a message.
SOURCE:
Bridgitte Swales et al, “A Randomized Controlled Feasibility Trial Evaluating a Resistance Training Intervention with Frail Older Adults in Residential Care: The Keeping Active in Residential Elderly Trial, Journal of Aging and Physical Activity (2021).” DOI: 10.1123/japa.2021-0130. Retrieved from https://medicalxpress.com/news/2021-10-experts-resistance-frailty-elderly.html
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Is Your Gut “Good”? How to Check
I always get asked, “How do I know if my digestion is working right?” Well, the answer is pretty simple, but it’s also a little gross. A simple test you can do at home reveals whether your digestion is normal or not. Your digestive system processes everything you eat—extracting nutrients, and eliminating waste. The time...
Hidden Sugar Trap Fuels Lung Cancer
We’ve long known that smoking is the main villain behind lung cancer. But what if your dinner plate has quietly joined forces with the enemy? A new study from the University of Florida reveals that the typical Western diet could be laying the groundwork for aggressive lung cancer growth by feeding tumors with stored sugar....
Mailbag: Can A Diabetic Enjoy Desserts? The Surprising Answer
“If you have diabetes, may you eat a very few sweets in a week?” —Sweet Tooth Hi Sweet Tooth, Type 2 diabetes is a chronic condition where your body either resists the effects of insulin (a hormone that regulates sugar in your blood) or doesn’t produce enough of it to maintain normal blood sugar levels....
Sleepless Nights? Beware of this Deadly Danger
We all have that friend who brags about their four-hour-a-night sleep schedule like it’s some kind of superpower. “I’ll sleep when I’m dead,” they proclaim while chugging their third energy drink of the morning. Well, science has bad news for these sleep-skimping show-offs. You might be accelerating your appointment with the Grim Reaper far more...
Drive-Thru Disaster Hits Fast Forward on Aging
Ever wonder why some of your high school classmates look like they’re aging much faster while others seem frozen in time? It’s not always just good genes or expensive creams—it could be what they’re ordering at the drive-thru. A troubling new study revealed that a fast-food habit doesn’t just expand your waistline—it fast-forwards your biological...
The “Salty” Truth About Your Mood
You know salt gets a bad rap for raising blood pressure. But what if I told you it might be messing with your mood, too? According to a new study out of China, eating too much salt could trigger depression—not just through vague “bad diet” effects, but by activating specific immune cells in the brain....
Ancient Herb Has a Modern Secret for Youthful Skin
You can spend hundreds—maybe even thousands—on anti-aging creams, lotions, and potions that promise to turn back the clock. But let’s be honest… most of them do little more than moisturize and smell nice. Now, a new study is turning that entire anti-aging skincare industry on its head—and the secret comes from an herb that’s been...
Let It Go—The Unexpected Freedom of “Fart Walks”
Ever notice your walk sometimes comes with some, well… unexpected sound effects? One step, two step, POOT! There’s a perfectly reasonable explanation for this natural phenomenon. Passing gas on your daily stroll is totally normal—and it means your digestive system is working well. Here’s what’s happening… Walking and other physical activities stimulate your digestive tract,...
Common Antidepressants Linked to Silent Brain Damage
If you’re among the millions taking prescription antidepressants, I have some concerning news. A major study has uncovered a disturbing link between common antidepressants and a growing brain problem. And if you’re taking an SSRI (selective serotonin reuptake inhibitor), you may find yourself in the crosshairs. Swedish researchers recently uncovered this troubling connection. They found...
Mailbag: Tinnitus Solutions Silence the Noise Naturally
“What do you recommend for getting rid of tinnitus? Does it lead to dementia?” -Annoyed By Noise Tinnitus—the maddening ringing, buzzing, or whooshing in your ears—can drive anyone up the wall. This common condition affects an estimated 749 million people worldwide, producing phantom sounds that aren’t caused by external sources. Tinnitus strikes seniors more than...