“Band Exercise” COMBATS Frailty and Muscle Loss (Wow!)
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.
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
One day, we’ll look back at our discovery of the nervous system in our guts in much the same way as other giant leaps in medicine like germ theory, vaccinations, and antibiotics. Knowing it exists and how important it is has changed EVERYTHING. We now understand that the enteric nervous system, or our “second brain”...
Dear Living Well Daily Reader, One thing no one ever thinks to warn you about a cancer diagnosis is the RUSH. While you’re still trying to process the news that you have cancer, you’re already asked to make decisions about your treatments. You’re told there’s no time to waste. And warned delays could lead to...
“I’m diabetic and I don’t quite understand the differences in sugar. There’s sugar you make cookies with but also fruits have sugar. Can I have fruits even though they have sugar too?” – Annette, from Helen, GA Hi Annette, For something that seems so simple, sugar sure gets complicated very quickly. That table sugar you...
I’m not going to pull any punches here. Getting a prostate cancer diagnosis is downright terrifying. And that’s especially true because for YEARS there weren’t any remarkable advancements in the treatments for this cancer. Watchful waiting (active surveillance) was the best we could do for men with small tumors that didn’t appear aggressive. And for...
We’ve lived with COVID-19 for nearly three years now. That means we KNOW what it looks like, right? Wrong. The dominant COVID strain infecting people today doesn’t look exactly like the one that infected people last year. The virus is constantly changing. And so are the symptoms when you catch it. Different COVID strains appear...
My excellent editor told me the other day that she gave in and took some naproxen for her psoriatic arthritis pain. And she’s not alone. Occasionally even people who are passionate about natural medicine turn to over-the-counter or prescription drugs for pain relief. After all, joint pain can be downright debilitating. But before you reach...
People ask me all the time what I think about meat substitutes. My reply is simple: “They’re junk!” The labels claim that these fake meats are better for your health and the environment. But nothing could be further from the truth… If you’re a regular Living Well Daily reader, you know I’m constantly warning you...
Ask a group of middle-aged people about their biggest fear, and they will almost universally say, “losing their minds.” And I agree. The thought of my precious memories fading away is at the top of MY “no thanks” list. But just wanting your brain to be healthy isn’t enough. You have to work at protecting...
“What’s your take on the drugs for Alzheimer’s?” – Timothy, from Bel Air, MD Hi Timothy, Let me make it simple: They’re junk. You’ve seen the breathless headlines, I’m sure. After all, they’re almost impossible to ignore! They make exciting claims like “New breakthrough in Alzheimer’s Treatment Is a Game Changer!” or “FINALLY an Alzheimer’s...
For YEARS, modern medicine essentially ignored the gastrointestinal tract. Sure, it’s where you digest and absorb your food. But that was the end of the story. They were clueless about how intertwined our digestive system is with our OVERALL well-being. We now understand our gut is so closely linked to our health that it’s impossible...