by | Sep 1, 2015

Aging is a disease. It’s disease of losing body fluides , minerals and proteins . Its loss of muscle mass & bone mass and a state of dehydration of every tissue  and increase of body fat.   Rather our total musculature start deteriorating as we age. If we talk of muscles, it means  not the muscles of chest ,  thighs or biceps only. The muscles are every where. Where there is movement there are muscles. Either it’s eyes , lips , toung , heart , blood arteries ,  internal organs or the musculoskeletal  system  and also smooth muscles of the body.

The volentary muscles  are under our control  and can be improved  with exercise and proper weight management.  Where as involuntary muscles are controlled  by autonomous nervous system and can improve  in functions by good lifestyles and good mental health.

There are many  perdisosing factors which accelerate the aging process like diabetics, hypertension,  metabolic disorder ,  consumption of alcohol and other addictive substance. To have better old age and better mental ,  psychological and  musculoskeletal health one needs following  important things.
1. Control  any disease  and take regular medication
2. Take vitamins , minerals and moderate proteins, high fibre and low fat diet.
3. Take bigger breakfast , moderate lunch and small dinner.
4. Consume 4 to 5 small meals every 3 to 4 hours. And  all the meals should balanced meals.
5. Take plenty of water.
6. Avoid alcohol .
7. Quite smoking
8 control body weight
9. Go to gym 3 to 4 days a week.
10. Performe the basic strength training exercises ,  preferably with own bodyweight and then gradually improve to weight training.
11. Avoid jogging and running. Walking is ok but it should be brisk walking.  That should not more then 4 days a week.
12. Must take proper rest between the workout days for better recovery  and improvement.
13. Concentrate on quadriceps ,  hamstring  and ankle calf exercise  for better dynamic balance. ( squats and heel raises )
14. Avoid stresses
15. Prolong sex life as long as you can.
16. By on moderate alcohol schedules.
17. No smoking at all.

A combination of 4 to 5 small balanced  meals ,  3 to 4  days of strength training and stress  free life is the only key to save the declining muscle mass and bone mass for healthy long life.

Dr. Randhir Hastir
Trainer of Trainers

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