We're Not Gonna Take It...

On shows like “Oprah” (which I love), “The View” and a variety of other shows that target women, hardly a week goes by without the mention of aging and the havoc it can wreak on our bodies. Whether the discussion deals with post-partum body issues, changes during menopause or a slowing metabolism, we all want to know why what we’ve always done to stay healthy isn’t working anymore.
Expanding waistlines seem to be the number one concern and, short of buying expand-a-belt pants, we want a quick solution. Most women’s waistlines expand with each decade and experts estimate that a weight gain of 10-12 pounds in the years just before and during menopause is about average. So… are we doomed? Should we just get out the cookies and ice cream and say it’s just part of aging? Do we have to accept that there’s nothing we can do?
No Way!!! Of course it’s easier to blame it all on age, but it’s kind of like saying “I have big bones” or “slow metabolism”. The truth is, there’s a lot we can do to keep our fitness levels strong as we age. Your car runs differently when it’s new and you service it differently as you put on the miles. Same with your body. It can still take you where you want to go; you just have to change how you fine tune it.
The muscle tone you took for granted in your 20s and 30s requires more effort in your 40s and 50s and beyond. As muscles age, they lose size. When your muscle mass dwindles, your body burns fewer calories while at rest, increasing your tendency to put on fat. Strength training increases the number of calories we burn at rest by as much as 7 percent. Resistance training-lifting free weights, using weight machines and body weight exercises (like push-ups, dips and pull-ups), helps preserve lean muscle tissue. Every pound of lean muscle can burn an additional 30-50 calories each day.
If you don’t already do any type of strength training, add it to your workout. Lift weights or use the strength machines 2-3 days a week to boost muscle mass and your metabolic rate as well as reducing the risk of osteoporosis. If you lift weights on a regular basis, consider adding heavier weights at least one day a week and/ or additional reps. Look through books, magazines, and websites or hire a trainer to help.
Don’t ignore your cardio though. You may be logging miles and hours on the treadmill with very little body change. Consider trying different machines or classes, and revving up a workout with interval training (more on that in a future entry).
Lastly, look at what you are using to fuel your body. It goes without saying that too much food will thicken your middle, but what about too little? Skipping breakfast and lunch and then gorging on dinner is counterproductive. Your body thinks it’s starving and your metabolism slows down. Eat small, frequent, healthful meals every 3-4 hours to keep your body running and keep your metabolism stoked.