“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
A New Reason to Ditch Processed Junk
If you’ve ever walked the inside aisles of your local grocery store and thought, “This is all just junk,” your instincts were spot on. A new study published in the journal Thorax just added another red flag to the list of dangers linked to ultra-processed food—a 41 percent higher risk of lung cancer. That’s right....
When Being Winded on Stairs Is Serious (And When It Isn’t)
I had an athlete visit me recently because he experienced shortness of breath while climbing stairs. He is in great shape, so he was worried about what it might mean. “Doc,” he said, “I run five miles three times a week. Why am I huffing and puffing after two flights of stairs?” His concern is...
Study EXPOSES Hidden Danger Lurking in Your Car
We think of our homes and cars as safe havens. But according to a startling new study, they may be flooding your lungs with microscopic plastic particles—every single day. Researchers in France recently found that adults inhale an average of 68,000 microplastic particles daily from indoor air alone. To put that in perspective, that’s about...
Mailbag: Is Modern Food Making You Snore?
“What can cause snoring, and is there a way to correct this issue?” —Seeking Silence Hi Seeking, Snoring happens when the soft tissues in your throat relax and vibrate as air passes through during sleep. While several factors can cause snoring—from sleep position to nasal congestion—I want to share one trigger that might surprise you....
Simple Food Swap SLASHES Dementia Risk 28%
Let’s be honest… who would jump at the chance to cut their dementia risk by 28 percent. And no, you don’t need to run marathons, survive on broccoli, or learn to play the zither (whatever that is) to make it happen. All it takes is one easy swap—something that’s probably already in your refrigerator. Researchers...
This SMART Floss Exposes Hidden Health Danger
Scientists have created dental floss that doesn’t just clean between your teeth—it also tracks your stress while you’re flossing. Now, I know what you’re thinking… “Great—now even flossing is going to stress me out by telling me how stressed I am.” But this fascinating new tool from Tufts University could be a game-changer for understanding...
Is This "Safe" Sweetener Damaging Your Brain?
The headlines are alarming… “Popular Sugar Substitute Linked to Brain Cell Damage” and “Erythritol Could Damage Critical Brain Barrier” are just two of the dozens I’ve spotted recently. But before you toss every sugar-free product in your pantry, let’s take a closer look at what this study actually shows—and what it doesn’t. The latest research...
This Summer Threat Could SPIKE Your Blood Sugar
Picture this… It’s another scorching hot summer day. You crank up the air conditioning while watching the weather forecast, which predicts yet another “record-breaking” heat wave. It’s starting to feel like just another miserably uncomfortable summer. But what you might not realize is that—if you have diabetes—those rising temps could do far more damage to...
Move Over Yogurt—5 Foods That Pack MORE Probiotics
Let’s talk about your gut. The microbiome is the collection of trillions of bacteria and other tiny organisms that live in and on your body—especially in your gut—and help keep you healthy. I’ve written often about how vital it is to maintain a healthy microbiome. And you might have dutifully added yogurt to your shopping...
Is Your Heart Older Than YOU?
Maybe you feel young for your age. Good energy, decent sleep, eating your veggies. But what if I told you your heart might be a decade older than the rest of you? That’s exactly what researchers at Northwestern University found in a new study published in JAMA Cardiology. The average American woman’s heart is about...