Nervous About Old Age?

Live your life without regrets…

 

What do you want your life to look like in 20-40 years? When I am older I want to be able to live independently, play with my grandchildren and travel the world. I want to have energy and feel free to do what I want, when I want to do it. While I cannot control everything that happens to me, I can make choices today that will prepare me to be a fit grandmother!

 

grandma camera

 

The Big Deal About Bone Density

 

As we age we experience bone density and muscle loss. Post-menopausal women are most at risk for osteoporosis (severely reduced bone density); this is because estrogen (a natural bone-builder) is reduced after our periods stop.1

 

Why does this matter? The lower your bone density, the greater chance you have of breaking a bone! Broken bones lead to hospitalization, surgery, and nursing homes.1 This translates to missing your grandson’s t-ball games, less shopping dates with your daughter, and an inability to take care of yourself.

 

According to the Center for Disease Control and Prevention,

 

“Each year at least 250,000 older people—those 65 and older—are hospitalized for hip fractures.”2

 hospital room

Many adults are unable to return to their independent life after a break.

 

How-To Prevent a Fracture and Preserve Independence

How can I increase my bone density and therefore preserve my independence?

 

“We lose so much muscle as we age that by the time we’re 70, we only have about 50% to 55% of our muscle mass left,” says Beatrice Edwards, MD, MPH, associate professor of medicine and director of the Bone Health and Osteoporosis Center at Northwestern University Feinberg School of Medicine. “That explains why we feel weak and tired as we age, and we can prevent some of that with weight training.” 3

 

Weight training is one of the key ways in growing and preserving our bone density.

 

If we start with strengthening our muscles and bones NOW, the inevitable muscle loss won’t impact us nearly as bad! You will never regret taking care of yourself today to feel better tomorrow. Exercises that strengthen the hips and spine are particularly helpful in preventing hip fractures.1 Another bonus of these exercises is increased balance, which will also help keep you on your feet.

 

Download these free workout logs to get started weight training today.

 

3 exercises to jump-start you on your path to independence:

  1. Squats
  2. Lunges 
  3. Step-Ups

 

What are you doing to prepare for the “fit grandma life”? Comment below!

 

Resources:

1 http://www.builtlean.com/2013/12/11/weight-lifting-bone-density/

2 http://www.cdc.gov/homeandrecreationalsafety/falls/adulthipfx.html

3http://www.webmd.com/osteoporosis/features/weight-training