MONDAY MORNING Healthy Lifestyle Solutions - EASY CAN DO TIP #28, Pt 1 of 3

This article series focuses on ~ 52 Can Dos ~ 
Healthy Lifestyle Solutions for each week of the year!

By Monifa Maat “The Healthy Motivator” 

CAN DO TIP Week #28: Muscle it up! – Part 1 of 3

“A muscle is like a car. If you want it to run well 

early in the morning, you have to warm it up.” 

Florence Griffith Joyner 

Remember the Tasmanian devil from the Saturday morning cartoon shows? It would see something that it wanted to devour and demolish whatever was in its’ path like a machine? It might be a stretch, but it’s the image that comes to mind when I think about describing the functions of muscles in our body. 

Research shows during our late thirties and forties people who are physically inactive can lose an average of between 3 – 5% of muscle mass each decade, or about 6 lbs. of muscle each decade, a condition known as sarcopenia “age-related muscle loss”. 

Like little Tasmanian devils, muscles are consumers. They consume energy in the form of calories in your body; about 75-150 calories a day! In other words, the more lean muscle you build, the higher your fat burning capacity. 

The American Heart Association stresses the importance of cardiovascular activities such as walking, aerobics, and swimming at least five times a week, 30 minutes a day. Equally important however, are its recommendations for strength bearing exercises: two days per week of moderate-to high-intensity muscle-strengthening activity and as you get stronger, add a third day. 

Here are just a few of the benefits 

provided by strength-bearing exercises: 

> Stronger muscles surrounding your joints and bones reduces pressure to your ankles, knees, hips and back. 

> Increased energy and fat burning capacity. 

> Increased bone density (especially for women at higher risk for osteoporosis) 

> Improved core stability and balance, decreasing the risk of a fall, or serious injury resulting from a fall should one occur. 

> Muscle contractions increase oxygen circulation, helping to remove toxins from the tissues and joints that cause inflammation 

Before you begin any exercise program, it is important to speak with your doctor and seek guidance from a licensed fitness professional. 

Also remember these two key tips: 

1. If you cannot lift or pull a weight more than eight times, most likely it is too heavy. More than 15 times, it is probably too light. Begin with a weight you can lift/pull 10-12 times without stopping. Gradually increase weight and reduce the reps as you get stronger. 

2. Whether using free weights or machines, begin with a lighter weight until you master how to do the exercise with the correct form in order to avoid injury. 

Visit the New York City Parks Department at www.nycgovparks.org or call 311. There you will find a borough-wide list of local recreation centers, many of which contain gym facilities where you can be trained on how to safely and effectively begin an exercise program. 

Next week, I will share several of my favorite solutions for increasing muscle mass as we age ~that you CAN DO right now!~ 

along with some of the top foods that contribute to muscle mass. 

Monifa Maat is a Certified Fitness Expert, 
Author of “Bed Aerobics Fitness Flow: 
Easy Bed Exercises for the Body, Mind & Spirit.
Contact: Monifa@TheHealthyMotivator.com 
Web site: http://www.thehealthymotivator.com/