Its the house work that is considered to be the exercise routine for many women , well , if the house work would have been as tough as collecting woods from forest and walking up the hills then , Yes!! It would have been an exercise routine and a tough one indeed.
In this era of technology where heating of food is done in microwave, food stored for days in the fridge , clothes washed in the washing machine and ohh!! The dishwashers too.
The word PHYSICAL EXERTION has vanished. Since we are living in an era where fat has reached epidemic proportions, problems like PCOS-PCOD,joint pains,thyroid are hitting a large segment of women at an early age.
The irregular eating patterns, almost no physical exertion and increased mental stress are the main causes of this.
As we age the muscle tissue atrophies. Now this is a problem worth working on , not because the arms would look a little sagged, but there are many more problems that might raise due to loss of muscle mass such as:-
⚫It affects the metabolism, as we age the metabolism levels goes down , and fat deposition increases.
⚫Muscle loss also invites all the possible joint pains.
⚫Due to muscle loss , deposition of fat increases, which invites problems like High blood pressure , Sugar etc.
⚫Women lose bone mass , as they reach menopause , which makes them more susceptible to osteoporosis
WEIGHT TRAINING AND ITS BENEFITS
Progressive resistance training or weight training is a treatment for all the interrelated ailments.
Progressive resistance training is not always about Big Biceps and flat stomach , its about being functionally able, its about lifting a heavy bag full of vegetables and walking , its about running up the stairs and not waiting for the elevator, its about running with your children or grandchildren in the garden, its about bending down to lift anything without a back pain , its about using an Indian commode without any knee pain , and many more activities like these.
A few of the benefits of weight training for women above 50 years are as follows:-
1)Builds muscle mass : Now this does not mean ladies would look like HULK. It means you will gain the strength to carry your own groceries bag and walk , pick yourself up if you fall down.
2)Builds bone density : An 8 years old child breaks the bone, and wears a cast for a month and gets healed very soon . Now thats not the case for an older person . Progressive resistance training helps in increasing bone mass and reduces the risk of osteoporosis.
3)Improves mental health : Progressive resistance training increases the "FEEL GOOD HORMONES " of the body and makes a person feel euphoric.
4)Reduces fat percentage : A high fat % at any age is not good , as it invites all the possible chronic diseases.
5)Reduces joint pains : Its the muscle that holds the bone in place,progressive resistance training helps in building up muscle , this helps in preventing any joint pain and also corrects posture .
A lady who is above 50 years , having a hunched back or limping is considered normal these days , at the most its related to. age , and nothing much is done towards correcting it , except for going to the health institutes and getting a few medicines prescribed , which does nothing much except for giving the body a few more side effects.
Progressive resistance training when done in its proper form can correct all these so called "AGE RELATED FACTORS " , Infact one can practice weight training and walk as erect as one used to walk in their early 20's and have bone density of the same age.
I would request every lady to ask herself a few questions:-
⚫Can you sit on the floor and eat food?
⚫Can you use the Indian commode without any knee pain?
⚫Do you still run with your children or grandchildren in the parks?
⚫Can you carry your own groceries bag?
If the answer to the questions asked is a "NO" , then its high time that you "PICK UP A BARBELL".
In this era of technology where heating of food is done in microwave, food stored for days in the fridge , clothes washed in the washing machine and ohh!! The dishwashers too.
The word PHYSICAL EXERTION has vanished. Since we are living in an era where fat has reached epidemic proportions, problems like PCOS-PCOD,joint pains,thyroid are hitting a large segment of women at an early age.
The irregular eating patterns, almost no physical exertion and increased mental stress are the main causes of this.
As we age the muscle tissue atrophies. Now this is a problem worth working on , not because the arms would look a little sagged, but there are many more problems that might raise due to loss of muscle mass such as:-
⚫It affects the metabolism, as we age the metabolism levels goes down , and fat deposition increases.
⚫Muscle loss also invites all the possible joint pains.
⚫Due to muscle loss , deposition of fat increases, which invites problems like High blood pressure , Sugar etc.
⚫Women lose bone mass , as they reach menopause , which makes them more susceptible to osteoporosis
WEIGHT TRAINING AND ITS BENEFITS
Progressive resistance training or weight training is a treatment for all the interrelated ailments.
Progressive resistance training is not always about Big Biceps and flat stomach , its about being functionally able, its about lifting a heavy bag full of vegetables and walking , its about running up the stairs and not waiting for the elevator, its about running with your children or grandchildren in the garden, its about bending down to lift anything without a back pain , its about using an Indian commode without any knee pain , and many more activities like these.
A few of the benefits of weight training for women above 50 years are as follows:-
1)Builds muscle mass : Now this does not mean ladies would look like HULK. It means you will gain the strength to carry your own groceries bag and walk , pick yourself up if you fall down.
2)Builds bone density : An 8 years old child breaks the bone, and wears a cast for a month and gets healed very soon . Now thats not the case for an older person . Progressive resistance training helps in increasing bone mass and reduces the risk of osteoporosis.
3)Improves mental health : Progressive resistance training increases the "FEEL GOOD HORMONES " of the body and makes a person feel euphoric.
4)Reduces fat percentage : A high fat % at any age is not good , as it invites all the possible chronic diseases.
5)Reduces joint pains : Its the muscle that holds the bone in place,progressive resistance training helps in building up muscle , this helps in preventing any joint pain and also corrects posture .
A lady who is above 50 years , having a hunched back or limping is considered normal these days , at the most its related to. age , and nothing much is done towards correcting it , except for going to the health institutes and getting a few medicines prescribed , which does nothing much except for giving the body a few more side effects.
Progressive resistance training when done in its proper form can correct all these so called "AGE RELATED FACTORS " , Infact one can practice weight training and walk as erect as one used to walk in their early 20's and have bone density of the same age.
I would request every lady to ask herself a few questions:-
⚫Can you sit on the floor and eat food?
⚫Can you use the Indian commode without any knee pain?
⚫Do you still run with your children or grandchildren in the parks?
⚫Can you carry your own groceries bag?
If the answer to the questions asked is a "NO" , then its high time that you "PICK UP A BARBELL".
Very well written Anisah.. I wish women really understood that "supervising" household works is not a an exercise.. Physical strength comes from Physically working out - simple yet so difficult to understand.
ReplyDeleteKeep up the good work :)
Completely agreed madam. Hope this article helps a lot of people.
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