“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
Brain Fog? Your Thermostat Could Be the SURPRISING Culprit
Cranking up the heat in winter or blasting the AC in summer can send your utility bills soaring. So, it’s no surprise that many of us choose to grit our teeth and endure it. But that could be a huge mistake. New research reveals that extreme indoor temperatures don’t just make you uncomfortable—they could be...
Nature's Powerful COVID-19 Defense REVEALED
While Big Pharma scrambles to cash in on new COVID-19 treatments, Mother Nature already has powerful allies waiting in the wings. A groundbreaking review in the journal Nutrients revealed a secret that Big Pharma won’t advertise—common herbs and supplements could ease mild COVID-19 symptoms. And the best part? You won’t need a prescription or to...
Women, Don’t Ignore These 5 Signs!
I’ve spent decades in medicine, and if there’s one thing I’ve learned, it’s that women are tough as nails. They’re pros at pushing through discomfort and brushing off warning signs. But that strength can also be their biggest health risk. Feeling tired? Well, of course—after all, you’re juggling a million things! Short of breath? It...
5 Warning Signs Men Should NEVER Ignore!
Men—listen up. I know you pride yourself on being tough. You insist on pushing through and refuse to make a fuss about “every little ache and pain.” But here’s the cold, hard truth… That tough guy act? It could KILL you. As a doctor I get an unwanted first-row seat to some hard-learned lessons. Hardly...
Mailbag: Is Your Gut Secretly Attacking Your Joints?
“Can a leaky gut cause sudden onset arthritis? My wife has developed arthritis over a 2-month period that is almost debilitating at this point, and she has constant diarrhea. Are these symptoms connected in some way?” -Leaky and Lost Hi Lost, When my patients ask me about leaky gut, my answer is always the same: “It’s...
“Brain Brew” SLASHES Dementia Risk
If you’re a regular Living Well Daily reader, you know I’m a coffee fan. There are plenty of good reasons to stay that way. In fact, I shared a reason just last week. But I’ve also made room in my life for another hot beverage—and that’s green tea. Now, new research suggests it was a...
Nature's New Mood Booster? (It's Already in Your Kitchen!)
Scientists uncovered something surprising hiding in plain sight in our kitchens. And it might turn out to be nature’s answer to fighting depression. The best part? You’re probably already eating it… Let’s find out. An exciting new study published in the Journal of Affective Disorders reveals that naturally occurring spermidine could help keep the blues...
Coffee Mug Hack Could Head Off Cancer
If you’re a coffee lover, it doesn’t get much better than that first cup of morning coffee. But before you reach for your favorite mug, I have some news that might make that java taste EVEN better. A new study finds your coffee habit could protect you from one of the world’s most common cancers…...
WALK Away from Cancer? Study Says “Yes!”
When you’re battling cancer, the LAST thing you need is more questionable advice. Yet a parade of well-meaning folks will insist you must do everything from running marathons to moving to a Greek island in order to outsmart the disease. But what if something as simple as a daily walk could give you the extra...
Separating Diet Fact from Fad
We’ve all been there, scrolling through social media, bombarded by images of perfectly arranged açai bowls and bulletproof coffee, wondering if this is the secret to optimal health. In a world of juice cleanses, paleo, gluten-free, and acai-topped everything, it’s easy to get lost in the maze of the latest and greatest diet trends. But...