Work Smarter - Not Harder
By Tiffany Bambrick
Research shows that a modest amount of enjoyable physical activity each week can extend your life. That’s good news for those who think that getting in shape is too much work.
Muscle loss is usually the result of inactivity, not aging. The good news is that muscle loss at any age is reversible. Emphasis should be placed on muscular conditioning exercises for the arms and upper body, since aerobic sports such as, running, cycling and walking do not emphasize these areas. Remember that even minimal work that offers resistance can increase the size in a muscle.
These small increases in muscle mass have a positive impact on metabolism, strength and endurance. For the older and higher risk population, it is important that you do less intense but frequent exercise. Less intense exercise for this population offers most of the same benefits with less risk of exercise induced injuries and heart attacks. For example, walking has been shown to offer the same aerobic health benefits as running if you walk longer and more often.
So instead of thinking you must spend a few hours a day in a gym, remember that a little goes a long way and try to do at least 10-20 minutes of exercise a day which could be as easy as getting outside for a walk.
Tiffany Bambrick is the Coordinator of Fitness & Wellness at the Queen’s ARC. HBOR, PTS, OAS
