How to Sustain a High Level of
Energy as You Age

Related Links
Fast Walkers Live Longer?

Muscles Actually Help You Survive Cancer

Why Do I Keep Getting Boils on My Vulva?


Why Do I Keep Getting Bacterial Vaginosis? - Causes and Top 10 Remedies

Why Won't My Wound Heal? -Causes and Top 10 Natural Remedies

Boils and Styes - Causes and Top 7 Natural Remedies

Rinse Your Body with These Herbal Teas to Fight Skin Infections and Herpes

Purple Marks on Your Arms -Causes and Cures

Foods That Help You Reduce Stress

Why Do I Hear My Pulse in My Ear?

Why Am I Dizzy? -Top 10 Causes and Remedies

Supertasters-Who Ae They

Blood Pressure-What It Means

Burning Mouth Syndrome-Causes and Cures

Tongue Color-What It Means
October 7, 2017

By Susan Callahan, Associate Editor and Featured Columnist






The most obvious difference between the person you are
today and the person you were in, say your twenties or
thirties, is your energy level.  Energy levels are something
most of us do not think much about until we have slowed
down so much that we begin to fall or we walk so slowly
that we can't keep up with out friends.  

And yet, your energy level is as obvious to anyone looking at
you as your hair color or your height.  What can you do to
increase your energy level as you age?

Signs That You Have a Low Energy Level

There is no universal definition of what constitutes a low
energy level. Like talent, it's one of those things that you  
know when you see it.

People who are low energy may

  • walk slowly

  • rise slowly from a chair

  • sit for many hours a day

  • talk extremely slowly

  • struggle to string together sentences

  • sleep late into the morning or fall asleep during the day

Your Energy Level Depends on the Total Amount of
Functional Muscle You Have


Whether you are thin or heavy, short or tall, you cannot
have high energy without having enough muscle mass. The
reason is simple. Our muscles are the places in our bodies
where most of our energy is stored. The other place are fat
cells.

Muscles literally bank our protein. When you need protein,
say to repair a wound, your body summons this protein from
the protein stored in your muscles.

Muscles are needed to power your movement. When you
become low on muscle stores, movement slows.  At some
point, you can lose so much muscle mass that the process
accelerates and you cannot recapture the muscle easily. This
is called "sarcopenia", and it is a common condition in those
over 80 years old.

When do you start to lose muscle and slide toward
sarcopenia?

A 2011 study from Germany's Hochschulambulanz der
Universität Potsdam observed the typical decline you can
experience: "Muscle strength gradually decreases from the
30th year until about the 50th year of life. In the 6th decade
of life, an accelerated, non-linear decrease by 15% has been
observed, and by the 8th decade, this may be up to 30%."

In your 60's, your muscle power falls off a cliff. You lose
15% of your muscle mass and strength. This is why most
women at age 65 cannot lift 10 pounds. The 1981
Framingham Disability Study led by Dr. Alan Jette (doctor of
physiotherapy)  found that 50% of women between the
ages of 55 and the 65 cannot lift 10 pounds. And 70% of
women over the 70 cannot lift 10 pounds.

Doing Squats or Walking Up Stairs Actually Helps You Walk
Faster






























It may sound somewhat counterintuitive but you have to
have strong thigh muscles to walk fast.  With strong thigh
muscles, you are better able to control the phase of walking
where you swing one leg through as you plant the other.

Walking up stairs is an easy way in to increase the strength
of your thigh muscles. Try to climb two flights of stairs a day.

If you don't have stairs handy, you should incorporate a
couple of sets of squats in your week, at least 3 times a
week.  Do 8 repetitions for each set.

Carry Your Own Groceries and Keep Doing Your Own, Ugh,
Housework

We've seen that only half of women over the age of 55 can
lift 10 pounds. That means it's hard for them to lift, let alone
carry, a heavy bag of groceries.

We work hard in the US. And we work long hours. Who can
blame you if you want to get a little help sometimes in doing
some of the heavy lifting of life? No one can blame you. But
your body won't thank you for it.

The Framingham Disability Study found that, by the time we
are 65, only 57% of us can do heavy housework.

And that percentage goes down dramatically as we continue
to age. So the next time you feel you'd like to skip doing the
laundry, maybe you should also be grateful that you still
have the physical strength to do it.

Could housework be one of the reasons that women outlive
men?  For housework is actually a form of strength and
flexibility training, albeit a somewhat unpleasant one. Simply
doing laundry involves lifting loads of clothing, sometimes
hauling the loads up stairs, lifting heavy bottles r boxes of
detergent, transferring wet clothing to dryers.  It may also
involve kneeling to load clothes into the washing machines.

Multiply that activity over the year and you would probably
lift upwards of 1000 to 2000 pounds of weight.

The Hip Flexor Muscles Determine How Fast You Age?

Do you know that, of all the muscles in your body, the hip
flexor muscles are the ones that deteriorate the fastest as
you age?

The hip flexor muscles are the muscles on the fronts of your
thighs. These are the muscles that help you lift your hips off
the floor when you are lying on your back. For those of you
who work out, the hip flexors are the muscles that help you
perform a hip plank.


You need strong hip flexors for walking, climbing stairs and
standing.


Without strong hip flexors, you begin to stoop and lean
forward when walking, a common gait of the elderly.



Again, stair climbing can help strengthen your hip flexors.




Eat Enough Protein to Maintain Energy Levels As You Age

As we age, we lose muscle mass as we've seen. One of he
consequences of this loss of muscle mass is that we tend to
end less as we age past 70.

In particular, we eat less protein. And that means we will not
be able to sustain the muscle mass we need. Moreover,
eating enough protein is important to stave off stroke. A
2014 study from Nanjing University School of Medicine
followed 250,000 people from the ages of 30 to over 80 for
14 years. They found that people who ate the most protein
had 20% fewer strokes.



To find out how much protein you should eat, you need to
multiply your weight by 0.36. A 180 pound person would
need 64.8 grams of protein per day. A 100 pound person
would need 36 grams of protein per day.

A good rule of thumb is to eat a bit of protein with each
meal. Nuts, lean meat, egg whites, fish are all good sources
of protein.



If you have adequate protein, you will be better able to
maintain the muscle mass you have and to keep up your
energy levels as you age.


Progressive Strength Training Is the Only Thing That
Increases Your Walking Speed



Elderly people walk slowly. And
walking speed is one of the
best overall predictors of your longevity
, scientists have
discovered.

But how do you improve your walking speed or "gait speed"
as scientists prefer to call it? While just walking can help
some, studies have found that the only way to significantly
improve your gait speed is to get stronger. You have to get
stronger to get faster.

A 2015, scientists from Hanze University Groningen,
University of Applied Sciences in the Netherlands looked at
25 other studies in this area to divine which type of exercise
actually increases gait speed.

The clear winner? Progressive weight training.  You don't
have to hit the gym to engage in weight training. You can
use your own body weight.

As the scientists said in clear language "Progressive
resistance training with high intensities, is the most effective
exercise modality for improving preferred gait speed.
Sufficient muscle strength seems an important condition for
improving preferred gait speed."

But let's focus on the "progressive" part of that prescription.
Weight training must be progressive. You have to start a one
level and progress toward a harder level to build muscle
strength.

If you are not climbing any stairs, then start. If you are
already climbing one flight, climb two.

If you are not doing any dancing, add an half hour every
other day. Dancing is not only aerobic, it requires you to stay
upright, to do half squats, to exercise your hip flexors and
calves. And
dancing has the wonderful side benefit of
helping to stave off Alzheimer's disease
.


Other forms of progressive weight training? Carrying
grocery bags. Start off with the lighter bags. Then challenge
yourself by adding an extra item, maybe a bottle of milk or
water, each time to try to carry.














































Related:
Tinnitus -Symptoms and Remedies /Meniere's
Disease-Ideal Diet /Foods That Reduce Blood Pressure
/
Sugar-the Disease Connection /Foods That Shrink Your
Waist / Ideal Weight for Women / Swollen Ankles -Causes
and Cures /Tight Bras and Briefs-Health Dangers /Are Diet
Sodas Bad for Your Health?
Bowel Color-What It Means/ Urine Color-What It Means


Home  > Conditions  > Ear
Problems >>Here

BRAIN HEALTH

>CROSSWORD
PUZZLES
>LEARNING
>MEMORY LOSS

DIETS AND FITNESS

HOW MUCH IS TOO MUCH
SALT

HOW MUCH SALT IS IN MY
FOOD

SALT CONTENT OF COMMON
FOODS

150,000 DIE FROM EXCESS
SALT

I HAVE HIGH BLOOD
PRESSURE!

FOODS THAT LOWER YOUR
BLOOD PRESSURE

QUINOA-THE NEW
SUPERFOOD

INFLAMMATION INSIDE
THE BODY

FAT--IT'S ALIVE!

WHY WE GO SOFT IN THE
MIDDLE

WHY EUROPEANS ARE
THINNER

>VEGETARIAN RECIPES


MY HEART ATTACK

CANCER SURVIVORS


MONEY AND BUDGET

RESOURCES

AMERICAN HEART
ASSOCIATION

LINKS AND RESOURCES

About Us

Register

Privacy Policy

Editorial Policy

Contact Us

Disclaimer : All information on www.collectivewizdom.com is for educational purposes only. It is not a substitute for professional medical advice. For
specific medical advice, diagnoses, and treatment, please consult your doctor.  
Privacy Policy.  About Us   Contact Us

(c) copyright collectivewizdom.com 2007 -2018 and all prior years. All rights reserved.
Collectivewizdom,LLC is located at 340 S Lemon Ave #2707 Walnut, CA 91789
Subscribe in a reader
COLLECTIVE
WIZDOM.COM

Healthy Body, Healthy Mind, Healthy Life
Could housework be the secret reason
women live longer than men?