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Cindy Boggs Cindy Boggs
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    Advances in technology can be both hazardous, helpful to your health

    Wednesday, August 27 2014 12:50 PM EDT2014-08-27 16:50:48 GMT
    “Sometimes I think I spend 80 percent of my time undoing what other people tell my patients,” Dr. Bob groaned after I recently asked him if I should increase my daily intake of a certain medicine now in my daily regime.
    “Sometimes I think I spend 80 percent of my time undoing what other people tell my patients,” Dr. Bob groaned after I recently asked him if I should increase my daily intake of a certain medicine now in my daily regime.
  • Understanding the quiet man behind the manic genius

    Understanding the quiet man behind the manic genius

    Tuesday, August 26 2014 6:00 AM EDT2014-08-26 10:00:18 GMT
    I met Robin Williams 32 years ago at a bar in Italy. He must have been about 31 and had lived almost half of his life, although we didn't know it at the time.I was sitting at the bar with my ex-husband.
    I met Robin Williams 32 years ago at a bar in Italy. He must have been about 31 and had lived almost half of his life, although we didn't know it at the time.I was sitting at the bar with my ex-husband.
  • Can creative nonfiction save newspapers?

    Can creative nonfiction save newspapers?

    Tuesday, August 26 2014 6:00 AM EDT2014-08-26 10:00:18 GMT
    Journalists give the essence of the story in the clothesline lead. They have been taught to begin a news story by telling the reader who, what, where, when, why and how. Any good journalist knows what the inverted pyramid is.
    Journalists give the essence of the story in the clothesline lead. They have been taught to begin a news story by telling the reader who, what, where, when, why and how. Any good journalist knows what the inverted pyramid is.

Cindy Boggs is an American Council on Exercise-certified fitness professional, corporate wellness presenter and author of the award winning book, CindySays … "You Can Find Health in Your Hectic World." Her web site is www.cindysays.com.

It feels like such a cruel trick that we lose muscle and gain weight as we grow older considering how difficult it can be to remain active with each passing year. Young people will scoff at old people's excuses until that fateful day when they, too, become … old. Even when willing to exercise, the fact is bodies hurt a little more and heal a lot slower so it requires a steadfast commitment and a wise training plan.

Muscle Facts

Losing muscle mass as we age is called sarcopenia. It actually begins much earlier, but becomes more perceptible after age 65. This loss causes bodies to become weak and can limit a person's independence because balance decreases, walking speed slows and the risk of falls and injury increases.

They Will Shrivel Up and Die

Inactivity is a death sentence for our muscles at any age but even more so for older adults. And here's the double whammy — when muscle mass diminishes, so does our resting metabolic rate — the pace at which our bodies burn calories at rest. Consequently, we burn fewer and fewer calories resulting in increased fat tissue.

Preventing Muscle Loss

The good news is that we can gain muscle mass at any age. A strength training regimen two to three times per week will help regain muscle and support joint and bone integrity. In fact, studies compared people ages 20 to 30 to those between 70 and 80 years old and found that muscle building exercise resulted in very similar results.

Diet Is Essential

In order to support this type of muscle-building exercise program, a good nutrition plan is a must — one that is high in lean protein, such as lean beef and pork, poultry, fish, low-fat dairy (Greek yogurt, cottage cheese) and eggs. Plant-based protein choices include various types of beans, chickpeas and soy nuts as well as whole grains such as barley, quinoa and cracked wheat. Consuming protein with each meal is the best way to synthesize the protein support muscle-building throughout the day.

Don't Give Up

While cardiovascular exercise is essential and must always be included in some form, don't forget to make strength training your goal at least two days a week in order to maintain a strong and lean physique.