Declining Muscle Mass With Aging Not Inevitable

Older Dudes Can Still Build Muscle

Declining muscle mass is part of aging, but not inevitable,

March 2016 Harvard Men’s Health Watch

Move it or lose it is still part of the program. From building bone density to lean muscle mass, exercise is a given.

Boston, MA — Age-related muscle loss, called sarcopenia, is a natural part of getting older. After age 30, men begin to lose as much as 3% to 5% of their muscle mass per decade. In fact, most men will lose about 30% of their muscle mass during their lifetime. Less muscle means greater weakness and less mobility, both of which may increase a person’s risk of falls and fractures.

But just because a man loses muscle mass does not mean it is gone forever, according to the March 2016issue of the Harvard Men’s Health Watch. “Older men can indeed increase muscle mass lost as a consequence of aging,” says Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women’s Hospital. “It takes dedication and a plan, but it is never too late to rebuild muscle and maintain it.”

One of the best ways to build muscle mass is progressive resistance training, or PRT, says Dr. Storer. PRT gradually increases workout volume—weight, reps, and sets—as strength and endurance improve. This approach builds muscle while helping to avoid exercise plateaus.

Diet is equally important, adds Dr. Storer. Research suggests older adults need higher amounts of protein in their diet, which the body breaks down into amino acids to use for muscle growth.

To learn more about how to increase muscle mass with PRT and protein, read the full-length article:“Preserve your muscle mass”

Also in the March 2016 issue of the Harvard Men’s Health Watch:

  • Gain extra benefits from a lower blood pressure
  • Foster stronger social connections
  • Treat and prevent sciatic pain
  • How to prepare for your physical exam

The Harvard Men’s Health Watch is available from Harvard Health Publications, the publishing division of Harvard Medical School, for $20 per year. Subscribe at www.health.harvard.edu/mens or by calling 877-649-9457 (toll-free).

XXX

Eating Chocolate Daily Could Reduce Heart Disease, Diabetes Risk

Chocolate Stilleto

However, it is important to differentiate between the the processed product chocolate and natural product cocoa, which is an energy-dense food.

Plus physical activity, diet and other lifestyle factors must be carefully balanced to avoid detrimental weight gain over time.

On top of that, you have to know what phytochemical-rich foods are. Just for a little chocolate each day. Pay the price. You know you want to.

 

Eating chocolate each day could reduce heart disease and diabetes risk

Thank goodness we have another study

28/04/2016 14:45 GMT Warwick, University of

A new study published in the British Journal of Nutrition appears to back up the adage that a little of what you fancy does you good. Including a small amount of chocolate each day could help prevent diabetes and insulin resistance. That’s one of the research findings from the Luxembourg Institute of Health (LIH), the University of Warwick Medical School, the University of South Australia and the University of Maine.
→  Read full article

Full bibliographic information 

Ala’a Alkerwi, Nicolas Sauvageot, Georgina E. Crichton, Merrill F. Elias, Saverio Stranges; Daily chocolate consumption is inversely associated with insulin resistance and liver enzymes in the Observation of Cardiovascular Risk Factors in Luxembourg study, British Journal of Nutrition Br J Nutr. 2016 Mar 17:1-8; doi: 10.1017/S0007114516000702

The Health Benefits Of Geocaching

No doubt someone’s gonna pitch a reality show combining geocaching the hunger games and the biggest loser. The good news, is that whatever motivates you to move — will work.

New Texas A&M Study Reveals Health Benefits of Geocaching

Outdoor game to discover hidden containers increases health and helps players meet CDC standards for physical activity

SEATTLE – The search to find geocaches delivers never-before-known health benefits. Geocaching is an outdoor adventure where players use a GPS-guided app or GPS device to find hidden containers. Nearly 1,000,000 geocaches are currently hidden by players throughout the United States.

The Texas A&M Geocaching for Exercise and Activity Research (GEAR) study, funded by the U.S. Centers for Disease Control and Prevention (CDC) to explore reducing rural obesity, tracked 1,000 geocachers throughout the U.S. over 12 months. The study identified adults who geocached at least once a week. Final analysis of the study conducted by the Texas A&M Center for Community Health Development began in April. Newly released results from that analysis conclude:

  • Geocachers reported improved health and fewers days of poor mental health and physical health than a comparative sample.

  • Study participants reported geocaching as a moderate physical activity for 134 minutes per week. The CDC recommends 150 minutes of moderate physical activity per week.

  • Active geocachers were 40% more likely to meet CDC recommendations for physical activity compared to non-frequent geocachers.

  • Study participants reported walking on average 10 miles a month while geocaching.

Study author Whitney Garney, M.P.H., says “GEAR participants who report geocaching once a week or more are more likely toHunger Games Party Ideas meet national guidelines for physical activity and are more likely to report good or very good health status compared to those who geocache less frequently.” Garney also says, “Geocaching is one option for people to have fun and be physically active at the same time without going to the gym and may be just what America needs to get moving.”

FREE GEOCACHING APP

Players can begin geocaching by signing up for a free account and downloading the free app.

Texas A&M and Geocaching.com are planning to continue their partnership and apply for additional funding to support further research. Geocaching.com along with Texas Parks and Wildlife also partnered in the GEAR study.

MEDIA CONTACTS:

Texas A&M School of Public Health: Director of Communications Rae Lynn Mitchell rlmitchell@sph.tamhsc.edu

Geocaching: Public Relations Manager Eric Schudiske eric@geocaching.com

Yoga Competitions, Unclear On The Concept?

Yoga is supposed to bring attention — not tension — to the body

Man Doing Yoga PoseYoga, which can provide relaxation while combining strength training and deep stretches, is becoming a mainstream form of exercise in society. With this popularity have come many publications and online tutorials promoting yoga as a form of intense cardio exercise, one that some instructors caution against unless the practitioner has a strong background in the practice.

“Yoga is a personal experience,” said Shelley Taylor, adjunct instructor of yoga at Indiana University School of Public Health-Bloomington’s Department of Kinesiology. “Every individual body develops at a different pace, and it can never be a competition.”

Taylor, who has taught yoga in Bloomington for more 30 years, specializes in a more “restorative style” of hatha yoga and believes this style allows the body to slowly maneuver into poses to prevent injuries. She recommends this style for any level of student.

“The purpose of yoga is not to create tension but to give attention to the areas of the body that need energy through the breath,” she said.

Instead of viewing it as a rigorous workout, the key is to view it as connecting to the body rather than pushing the boundaries of the body, which is common in other forms of exercise. It is crucial to understand the proper way to do certain poses and the positive impact they can have on the body, as well as the many ways the poses may have a negative impact if performed inaccurately. Taylor said that taking a class with a qualified, experienced instructor will help the yoga student make sure the breathing, stretching and strengthening poses are being done correctly and safely. This can also eliminate any questions or doubts that may arise from exploring only on one’s own.

“The best way to explain the experience is that it is about learning something deeper than what we see in the mirror,” she said. “It’s about acceptance, forgiveness and compassion for the mind and body you have today.

“Creating space and time for quiet contemplation and observation, and listening deeply to what is occurring in one’s own mind and body, can be very informative. We all have wisdom within us, and yoga is a practice for tapping into that wisdom.”

Here are more safety tips for yoga practice:

  • Practice yoga on a relatively empty stomach — eat lightly one to two hours before class if needed.
  • Hydrate before, during and after yoga.
  • Listen to your own inner guidance and do what is best for you.
  • Breathe slowly, deeply and through the nostrils if possible.
  • Wear loose, comfortable (or stretchy) clothing and remove anything that might get in the way.
  • Do twisting poses from the right side of the body to the left to prevent digestion issues.
  • Women should refrain from doing inverted (upside down) poses while menstruating.

Shelly TaylorTo speak with Taylor, contact Tracy James at 812-855-0084 or traljame@iu.edu. Top

Shelley Taylor
Photo By Indiana University

Print-Quality Photo

Follow Health & Vitality news from Indiana University on TwitterGoogle PlusTumblr and the Health & Vitality blog.

The Post Workout Mistake You are Probably Making…And no,it has nothing to do with streching or refueling

Thinkstock
Thanks to Women’s Health for these ofter overlooked health and fitness tips
If you’re like 99.99% of women in America, you probably own an amazingly comfy pair of workout pants. These tights or capris are so wonderful, in fact, that you wish you could wear them to work, but since you’re not looking to have an HR meeting anytime soon, you settle for wearing them to work out. And then, you know, for 3 hours after your workout, because they’re so comfy that YOU CANNOT TAKE THEM OFF. EVER.

Well, hate to burst your bubble, but not showering right away, a.k.a. keeping your workout clothes on after you exercise for as long as humanly possible, is actually really bad for you—it can cause yeast infections, much like keeping on a wet bathing suit for too long, explains Trina Warren, a certified personal trainer and Pilates Instructor at AYC Health & Fitness in Kansas City. And it doesn’t even matter if you exercise inside a toasty gym or the chilly outdoors—both are bad. “It’s the overall dampness of your workout gear plus the sweaty undergarments that trigger the infections,” Warren explains.

Her advice? Take a shower immediately after your sweat session. This is extra important if you worked out outside and you have environmental allergies, like grass allergies or hay fever, because pollen (an allergen) sticks on your clothes and hair.

Or, if you know you’re going to be running errands afterward and won’t have access to a shower ASAP, at least opt for workout clothes made from synthetic fabrics that are specifically designed to get rid of sweat and keep you cooler and drier. That is, stay away from cotton—that material is the worst because it actually retains sweat and moisture, keeping you sticky and stinky for longer until you shower.

Superfoods cover image

Play The Is It Healthy Game!

Read Nutrition News

Making Healthy Choices Easier Than You Think

You have Successfully Subscribed!