AS we grow older it becomes increasingly important to maintain an active lifestyle. We are all told that putting on unwanted weight, losing muscle and slowing down are just part of getting older. However, these are also symptoms of inactivity and are dramatically accelerated by using our bodies and muscles less than we did in our earlier years. 
Now, I’m not advocating that you train as if you were 20, unless you are 20, but I am saying the same training stimulus is required as we get older. I am now in my 30s and, even though I’m stronger than I was in my 20s, my body cannot handle the same volume of training it could when I was 10 years younger. As we age, regular exercise and resistance training can help maintain and even prolong your independence. Working out is not only good for your body, it’s good for your mind, mood and memory too. Exercise is the key to longevity. There are plenty of ways to get more active, improve your confidence and boost your fitness.
Fail to stay active, and the body will lose an average of 3kg of muscle per decade. That equals a metabolic reduction of five per cent. Calories once used for muscle-building are now stored as fat – and as that percentage increases so does your waistline.
Starting or maintaining regular exercise can be challenging as you get older. Many of the reasons people feel discouraged are the very reasons why it is so important to get started or keep going. Illness, injuries, being too frail or overweight and risk of falling can all be dramatically reduced by exercise. Also, the preventative effects of exercise on heart disease, dementia and Alzheimer’s are reason alone to keep active into the twilight years.
Strength training is often overlooked and even avoided as we get older. The myth of it being too risky still lingers. This could not be further from the truth. Strength training comes with a heap of health benefits that are especially relevant as we age. It prevents the loss of bone mass, the breakdown and waste of muscle tissue, and increases balance and co-ordination. In real-world terms: maintaining the ability to squat equates to getting up off a chair with ease; having a strong upper body will allow you to carry shopping bags for longer, open jars that are tighter, avoid, survive and recover from a trip or fall faster. In short, prolonging independence.
Strength training doesn’t have to be done using bars and weight plates, it can be done at home using resistance bands or household objects. Finding a great place to train will however make the whole experience more enjoyable and increase the likelihood of you adhering to it. One of the other benefits of group exercise as we get older is the social interaction with others. Joining a good gym, fitness class or dance group is a great way to meet new people. New social interactions keep us mentally engaged, learning names, dance moves, weight training technique all keep the mind sharp.
No matter your age or your current physical condition, you will benefit from exercise. Prolonging active lifestyle is all about adding more movement and activity to your life. An added bonus is that the mood benefits and endorphins we feel from exercise can be just as high in our 50s and 60s as they are in our 20s and 30s.

THE WORKOUT
Intensity
If you are new to exercise, keep the intensity low and work on technique rather than going too hard and hitting failure, even if this is before the prescribed repetitions.
Duration
Thirty to 40 minutes is perfect and enough time if done three or five times per week.
Squat (3 sets of 10 repetitions)
If you are unsure or new to resistance training, pick a chair, bench or stool that when you sit on it your thighs are parallel to the floor. As you sit back onto the chair, keep your heels on the floor, chest up and bring your hands out in front of your chest. As you stand up, bring your hands and arms back to your body. Resistance can be added by holding something across your chest. In our gym we often start beginners holding a light kettlebell or dumbbell before progressing towards a bar.
Overhead press (3 x 10)
This can be done standing or seated. Start by holding two weights in front of your shoulders with your elbows pointed to the floor. The weights can be dumbbells, kettlebells, tins of beans, or garden bricks, resistance bands ... or even nothing. Drive the weights above your head, keeping them the same distance apart the whole way. At the top your arms should be straight and slightly pulled back in line with your ears. Your stomach muscles should be tight throughout.

Step Up (3 x 10)
Pick a solid surface such as a short wall, sturdy box or stairs. Ideally the box should be around the height of your knee so that when your foot is on the box your knee is not higher than your hip. You may have to begin with a shorter box. Step onto the box, push through your heel and when your knee and hip are extended fully (standing tall), put your other foot securely on the box. Repeat five times on each leg for the 10 reps.
Push-ups (3 x 10)
Start with your chest on the floor, hands thumb-width from your chest, elbows behind your shoulders. Squeeze your abs and drive your body off the floor until your arms are fully extended. You can also do modified push-ups off a bench, the arm of a sofa or even a wall. There is a variation to suit all strength levels.
So, there you have it. A super simple and easy way to get started with strength training to prolong active years. Get in touch with us if you have any questions or would like to know more.

The Herald:

Everyday Athlete gym is located in the heart of Glasgow and provides a unique, fun training environment geared towards helping clients achieve their health and fitness goals. Unit 18B, 100 Borron Street, Glasgow, G49XG; www.everydayathletegym.com