“Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don’t know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis.
A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40. As bones grow more fragile and susceptible to fracture, they are more likely to break after even a minor fall or a far less obvious stress, such as bending over to tie a shoelace.”-Harvard Health
Strong, limber muscles lead the way and take care of the whole body in every aspect because they move the blood. The blood is the most powerful healer in the body and is our superpower as human beings. It’s the number one self-care treatment and is not an option, including enough daily clean WATER.
The squeaky wheel gets the oil as they say and when it comes to the sick care industry, the bone guys squeek the loudest and have the degrees. That would be the Chiropractors and the Orthopedic Doctors. They love those bones and…if you are in a horrific accident and need to be put back together like so many puzzle pieces, they are your choice. In addition, if you’ve spent your life not taking care of yourself and your whole body is atrophying, you will also benefit from their help.
But for your daily self-care which everyone needs to do, you need to do strength training at least three times a week, preferably with a trained personal coach at the beginning to minimize injury.
I don’t recommend the traditional gym environment or the well-known floor work regimen. Most of the old ways of working core and all the other muscle groups have drastically changed to involve less movement, slower movement, and less equipment so that anyone can do them at home. The only equipment I use is;
- Work out Ball-medium
- Bar bells; 3#, 5#, 8# and eventually 10# and 12#
- A yoga mat
I also do 30 minutes of cardio daily by just dancing around the house to music I like. You don’t need to buy a gym membership unless you really go for the social aspect. I invested in a personal trainer instead who I work with via ZOOM. You don’t have to leave your house.
There are 850 muscles in the body and a couple liters of blood. Your muscle and blood dominate your body and need the most attention from you and from your expensive healthcare. To that end we need Myo-therapists or Muscle Physicians who have a degree in the medical treatment of the muscles. We used to be called Naprapathic Doctors and we still could be called that if our association decided to market it properly. We use the deep movement of the blood and muscle and manual therapy of the muscle at the joint complex to correct pathologies. Everything in the body heals via the BLOOD or QI so that is what we use. In addition, I use Reiki.
Enjoy your workout!