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Why are my muscles sore after exercise? Hint: it’s nothing to do with lactic acid

<p><em><a href="https://theconversation.com/profiles/robert-andrew-robergs-435390">Robert Andrew Robergs</a>, <a href="https://theconversation.com/institutions/queensland-university-of-technology-847">Queensland University of Technology</a> and <a href="https://theconversation.com/profiles/samuel-l-torrens-1476404">Samuel L. Torrens</a>, <a href="https://theconversation.com/institutions/queensland-university-of-technology-847">Queensland University of Technology</a></em></p> <p>As many of us hit the gym or go for a run to recover from the silly season, you might notice a bit of extra muscle soreness.</p> <p>This is especially true if it has been a while between workouts.</p> <p>A common misunderstanding is that such soreness is due to lactic acid build-up in the muscles.</p> <p>Research, however, shows lactic acid has <a href="https://journals.physiology.org/doi/full/10.1152/physiol.00033.2017">nothing to do with it</a>. The truth is far more interesting, but also a bit more complex.</p> <h2>It’s not lactic acid</h2> <p>We’ve known for decades that lactic acid has <a href="https://pubmed.ncbi.nlm.nih.gov/27409551/">nothing to do with</a> muscle soreness after exercise.</p> <p>In fact, as one of us (Robert Andrew Robergs) has long <a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00114.2004">argued</a>, cells produce lactate, not lactic acid. This process actually <a href="https://journals.physiology.org/doi/full/10.1152/physiol.00033.2017">opposes</a> not causes the build-up of acid in the muscles and bloodstream.</p> <p>Unfortunately, historical inertia means people still use the term “lactic acid” in relation to exercise.</p> <p>Lactate <a href="https://www.science.org/doi/10.1126/science.1101141">doesn’t cause major problems</a> for the muscles you use when you exercise. You’d probably be <a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00114.2004?url_ver=Z39.88-2003&amp;rfr_id=ori%3Arid%3Acrossref.org&amp;rfr_dat=cr_pub++0pubmed&amp;">worse off</a> without it due to other benefits to your working muscles.</p> <p>Lactate isn’t the reason you’re sore a few days after upping your weights or exercising after a long break.</p> <p>So, if it’s not lactic acid and it’s not lactate, what is causing all that muscle soreness?</p> <h2>Muscle pain during and after exercise</h2> <p>When you exercise, a lot of chemical reactions occur in your muscle cells. All these chemical reactions accumulate products and by-products which cause water to enter into the cells.</p> <p>That causes the pressure inside and between muscle cells to increase.</p> <p>This pressure, combined with the movement of molecules from the muscle cells can stimulate nerve endings and cause <a href="https://www.sportsmed.theclinics.com/article/S0278-5919(11)00099-8/fulltext">discomfort</a> during exercise.</p> <p>The pain and discomfort you sometimes feel hours to days after an unfamiliar type or amount of exercise has a different list of causes.</p> <p>If you exercise beyond your usual level or routine, you can cause microscopic damage to your muscles and their connections to tendons.</p> <p>Such damage causes the release of ions and other molecules from the muscles, causing localised swelling and stimulation of nerve endings.</p> <p>This is sometimes known as “<a href="https://www.sportsmed.theclinics.com/article/S0278-5919(11)00099-8/fulltext">delayed onset muscle soreness</a>” or DOMS.</p> <p>While the damage occurs during the exercise, the resulting response to the injury builds over the next one to two days (longer if the damage is severe). This can sometimes cause pain and difficulty with normal movement.</p> <h2>The upshot</h2> <p>Research is clear; the discomfort from delayed onset muscle soreness has nothing to do with <a href="https://scholar.google.com/citations?user=UVjRNSUAAAAJ&amp;view_op=view_citation&amp;citation_for_view=UVjRNSUAAAAJ:J_g5lzvAfSwC">lactate</a> or <a href="https://journals.physiology.org/doi/full/10.1152/physiol.00033.2017">lactic acid</a>.</p> <p>The good news, though, is that your muscles adapt rapidly to the activity that would initially cause delayed onset muscle soreness.</p> <p>So, assuming you don’t wait too long (more than roughly two weeks) before being active again, the next time you do the same activity there will be much less damage and discomfort.</p> <p>If you have an exercise goal (such as doing a particular hike or completing a half-marathon), ensure it is realistic and that you can work up to it by training over several months.</p> <p>Such training will gradually build the muscle adaptations necessary to prevent delayed onset muscle soreness. And being less wrecked by exercise makes it more enjoyable and more easy to stick to a routine or habit.</p> <p>Finally, remove “lactic acid” from your exercise vocabulary. Its supposed role in muscle soreness is a myth that’s hung around far too long already.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/214638/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/robert-andrew-robergs-435390"><em>Robert Andrew Robergs</em></a><em>, Associate Professor - Exercise Physiology, <a href="https://theconversation.com/institutions/queensland-university-of-technology-847">Queensland University of Technology</a> and <a href="https://theconversation.com/profiles/samuel-l-torrens-1476404">Samuel L. Torrens</a>, PhD Candidate, <a href="https://theconversation.com/institutions/queensland-university-of-technology-847">Queensland University of Technology</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-are-my-muscles-sore-after-exercise-hint-its-nothing-to-do-with-lactic-acid-214638">original article</a>.</em></p>

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Am I too old to build muscle? What science says about sarcopenia and building strength later in life

<p><a href="https://theconversation.com/profiles/david-scott-1258511">David Scott</a>, <em><a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a></em> and <a href="https://theconversation.com/profiles/robin-m-daly-19560">Robin M. Daly</a>, <em><a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a></em></p> <p>Sarcopenia is the progressive and accelerated loss of muscle mass and strength as we age.</p> <p>The term was coined in the 1980s, and the condition has been recognised as a disease for less <a href="https://onlinelibrary.wiley.com/doi/full/10.5694/mja2.50432">than a decade</a>, but the concept is as old as time: use it or lose it.</p> <p>But what if you’re in your 60s, 70s, 80s or 90s? Is it “too late” to build muscle and fight sarcopenia? Here’s what the research says.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/525756/original/file-20230511-19-34yuj7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/525756/original/file-20230511-19-34yuj7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/525756/original/file-20230511-19-34yuj7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/525756/original/file-20230511-19-34yuj7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/525756/original/file-20230511-19-34yuj7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/525756/original/file-20230511-19-34yuj7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/525756/original/file-20230511-19-34yuj7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/525756/original/file-20230511-19-34yuj7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="" /></a><figcaption><span class="caption">Exercise training during weight loss can also prevent bone loss.</span> <span class="attribution">Shutterstock</span></figcaption></figure> <h2>Sarcopenia isn’t just unfortunate. It’s dangerous</h2> <p>All of us will start to gradually lose muscle from our mid-30s, but this loss accelerates in later years. For up to 30% of adults aged over 60, the declines are substantial enough to meet the <a href="https://onlinelibrary.wiley.com/doi/10.1002/jcsm.12783">definition for sarcopenia</a>.</p> <p>Sarcopenia increases your risk of falls, fractures, hospitalisation, loss of independence and many other chronic diseases.</p> <p>However, people who are active in early life and maintain this as they age can delay or prevent the <a href="https://onlinelibrary.wiley.com/doi/10.1002/jcsm.13218">onset of sarcopenia</a>.</p> <p>The good news is it’s never too late to make a start, even if you are already experiencing the debilitating effects of sarcopenia.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/525520/original/file-20230511-29-5201jv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/525520/original/file-20230511-29-5201jv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/525520/original/file-20230511-29-5201jv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=392&fit=crop&dpr=1 600w, https://images.theconversation.com/files/525520/original/file-20230511-29-5201jv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=392&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/525520/original/file-20230511-29-5201jv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=392&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/525520/original/file-20230511-29-5201jv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=492&fit=crop&dpr=1 754w, https://images.theconversation.com/files/525520/original/file-20230511-29-5201jv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=492&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/525520/original/file-20230511-29-5201jv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=492&fit=crop&dpr=3 2262w" alt="" /></a><figcaption><span class="caption">It’s never too late to make a start.</span> <span class="attribution">Shutterstock</span></figcaption></figure> <h2>What the science says</h2> <p>Resistance training is the most effective way to build and strengthen muscle at all ages. That means things like:</p> <ul> <li> <p>lifting free weights like dumbbells</p> </li> <li> <p>using machine weights, like you find in a gym</p> </li> <li> <p>using resistance bands</p> </li> <li> <p>bodyweight exercises such as push-ups, squats, wall-sits or tricep dips.</p> </li> </ul> <p>It’s OK to start with even very light weights, or do modified, easier versions of bodyweight exercises (for example, you might do a shallow squat rather than a deep one, or a push-up against a wall or windowsill instead of on the floor). Something is always better than nothing.</p> <p>Aim to make the exercise harder over time. Lift progressively heavier weights or do increasingly harder versions of bodyweight or resistance band exercises. This is called progressive resistance training.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/525565/original/file-20230511-27-1sxqpo.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/525565/original/file-20230511-27-1sxqpo.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/525565/original/file-20230511-27-1sxqpo.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/525565/original/file-20230511-27-1sxqpo.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/525565/original/file-20230511-27-1sxqpo.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/525565/original/file-20230511-27-1sxqpo.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/525565/original/file-20230511-27-1sxqpo.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/525565/original/file-20230511-27-1sxqpo.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="" /></a><figcaption><span class="caption">Aim to make the exercise harder over time.</span> <span class="attribution">Shutterstock</span></figcaption></figure> <p><a href="https://link.springer.com/article/10.1007/s40279-020-01331-7?fbclid=IwAR06PPIz8cf2xZExNvrnlueQp0-7SWQwT1x0bUdnZrgTOqcyiAdTrpufTjU">Clinical trials</a> have consistently shown all adults – even very frail people over the age of 75 – can make significant gains in muscle mass and strength by doing progressive resistance training at least twice a week. The improvements can be seen in as little as eight weeks.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/2342214/">One seminal study</a> included ten frail, institutionalised 86–96 year olds who did a high-intensity progressive resistance training program.</p> <p>After just eight weeks, the average mid-thigh muscle area had increased by almost 10% (which is equivalent to the amount of muscle typically lost over a decade) and leg strength increased by about 180%.</p> <p>In other words, these older people were almost three times stronger at the end of the short training program than before.</p> <p>It really can be done. British-Swiss man <a href="https://www.youtube.com/watch?v=rGgoCm1hofM">Charles Eugster</a> (1919–2017), for example, took up progressive resistance training in his late 80s after noticing a decline in his muscle mass. He went on to become a <a href="https://www.bodybuilding.com/fun/lessons-from-a-95-year-old-bodybuilder.html">bodybuilder</a>, and in 2012 gave a TEDx <a href="https://www.youtube.com/watch?v=rGgoCm1hofM">talk</a> titled “Why bodybuilding at age 93 is a great idea”.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/525755/original/file-20230511-23-xwcq71.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C6689%2C4466&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/525755/original/file-20230511-23-xwcq71.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C6689%2C4466&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/525755/original/file-20230511-23-xwcq71.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/525755/original/file-20230511-23-xwcq71.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/525755/original/file-20230511-23-xwcq71.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/525755/original/file-20230511-23-xwcq71.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/525755/original/file-20230511-23-xwcq71.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/525755/original/file-20230511-23-xwcq71.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="" /></a><figcaption><span class="caption">Resistance training is the most effective way to build and strengthen muscle at all ages.</span> <span class="attribution">Shutterstock</span></figcaption></figure> <h2>What if my doctor has told me to lose weight?</h2> <p>Many older adults have obesity, which increases the risk of cardiovascular disease and type 2 diabetes.</p> <p>They’re often told to lose weight, but any dieting (or other strategy aimed at weight loss) also usually causes muscle loss.</p> <p>Losing muscle mass in older age could increase the risk for many common chronic conditions. For example, muscle is crucial to keeping blood sugar levels under control, so excessive muscle loss could blunt the benefits of weight loss for people with type 2 diabetes.</p> <p>If you’re losing weight, it’s important to try to minimise muscle mass loss at the same time. How? Progressive resistance training.</p> <p>By combining progressive resistance training with weight loss, one study found the resulting muscle loss is <a href="https://pubmed.ncbi.nlm.nih.gov/29596307/">negligible</a>. (It’s also important that if you are dieting, you are still eating <a href="https://www.clinicalnutritionjournal.com/article/S0261-5614(14)00111-3/fulltext">enough protein</a>, so your body has the ingredients it needs to build new muscle).</p> <p>Exercise training during weight loss can also prevent <a href="https://www.sciencedirect.com/science/article/pii/S2095254621000491">bone loss</a>, which reduces fracture risk in older people.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/520175/original/file-20230411-26-v63lvh.jpg?ixlib=rb-1.1.0&rect=0%2C19%2C4368%2C2877&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/520175/original/file-20230411-26-v63lvh.jpg?ixlib=rb-1.1.0&rect=0%2C19%2C4368%2C2877&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/520175/original/file-20230411-26-v63lvh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/520175/original/file-20230411-26-v63lvh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/520175/original/file-20230411-26-v63lvh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/520175/original/file-20230411-26-v63lvh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/520175/original/file-20230411-26-v63lvh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/520175/original/file-20230411-26-v63lvh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="" /></a><figcaption><span class="caption">An accredited exercise professional can help design a program that suits you.</span> <span class="attribution">Shutterstock</span></figcaption></figure> <h2>Aim for at least twice a week – more if you can</h2> <p>Whether or not you’re trying to lose weight, and regardless of whether you think you have sarcopenia, all older adults can benefit from strengthening their muscles.</p> <p>Even if getting to a gym or clinic is hard, there are plenty of resistance exercises you can do at home or outdoors that will help build strength.</p> <figure class="align-right zoomable"><a href="https://images.theconversation.com/files/525783/original/file-20230512-35478-3o1th8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/525783/original/file-20230512-35478-3o1th8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/525783/original/file-20230512-35478-3o1th8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=900&fit=crop&dpr=1 600w, https://images.theconversation.com/files/525783/original/file-20230512-35478-3o1th8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=900&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/525783/original/file-20230512-35478-3o1th8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=900&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/525783/original/file-20230512-35478-3o1th8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1130&fit=crop&dpr=1 754w, https://images.theconversation.com/files/525783/original/file-20230512-35478-3o1th8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1130&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/525783/original/file-20230512-35478-3o1th8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1130&fit=crop&dpr=3 2262w" alt="" width="498" height="747" /></a><figcaption><span class="caption">All older adults can benefit from strengthening their muscles.</span> <span class="attribution">Shutterstock</span></figcaption></figure> <p>Talk to a health professional before starting a moderate to high intensity progressive resistance training program. An accredited exercise professional can help design a program that suits you.</p> <p>Generally, we should aim to do progressive resistance training at least <a href="https://link.springer.com/article/10.1007/s12603-021-1665-8">twice a week</a>.</p> <p>Try to target 8–10 muscle groups, and start out at about 30–40% of your maximum effort before progressing over time to 70–80% of your maximum.</p> <p>As the name suggests, it is key to progressively increase the effort or challenge of your program so you can feel the improvements and achieve your goals.</p> <p>It’s never too late to start training for your fight against sarcopenia and loss of independence in older age. The health benefits will be worth it. As Socrates <a href="https://www.sacred-texts.com/cla/plato/theaetet.htm">said</a> in the 4th Century BC:</p> <blockquote> <p>is not the bodily habit spoiled by rest and idleness, but preserved for a long time by motion and exercise?<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/203562/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> </blockquote> <p><a href="https://theconversation.com/profiles/david-scott-1258511">David Scott</a>, Associate Professor (Research) and NHMRC Emerging Leadership Fellow, <em><a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a></em> and <a href="https://theconversation.com/profiles/robin-m-daly-19560">Robin M. Daly</a>, Professor of Exercise and Ageing, Institute for Physical Activity and Nutrition, Deakin University, <em><a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a></em></p> <p>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/am-i-too-old-to-build-muscle-what-science-says-about-sarcopenia-and-building-strength-later-in-life-203562">original article</a>.</p>

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Improving your balance: Tandem walking for stronger muscles

<p>As we age, our muscles tend to become weaker, which is why it’s important to stay in shape with easy and effective exercises.</p> <p>In this video, Taylor Harrison – author, senior’s health expert and Director of <a href="http://www.activeseniors.net.au/">Active Seniors Health Centre</a> – shows you how to do the tandem walk to improve your balance and coordination while regaining strength in your muscles.</p> <p class="embed-responsive embed-responsive-16by9" style="text-align: center;"><iframe src="https://player.vimeo.com/video/295089820" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p> <p>To see more videos and articles on improving your health and fitness from Taylor Harrison, <a href="http://www.oversixty.com.au/search.aspx?Keyword=taylor+harrison">click here</a>. </p> <p><em>Image credit: Shutterstock </em></p>

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Glute force: why big, strong bum muscles matter for your overall health

<p>The glutes are the large, powerful muscles in your bum that help support the pelvis, stabilise the hip joint and allow the hip to move.</p> <p>Countless social media posts extol the virtues of building strong glutes through exercises such as squats. However, most of what you hear from such “gymfluencers” is about how the bum muscles look.</p> <p>Forget about how they look; what about what they do? Why is having big, strong glutes important for your body to function well?</p> <p>In fact, having strong bum muscles is crucial to good musculoskeletal health.</p> <h2>Bum muscles hold your body up and protect the hip joint</h2> <p>The gluteal muscles are a group of three separate muscles, each with unique anatomical structure and function.</p> <p>The deepest and smallest muscle is called the gluteus minimus, which is very close to the hip joint itself.</p> <p>Overlaying gluteus minimus is the gluteus medius. This one is relatively large and spans the whole outer surface of the pelvis.</p> <p>The gluteus maximus is the largest of the three gluteal muscles and <a href="https://pubmed.ncbi.nlm.nih.gov/19449297/" target="_blank" rel="noopener">overlays</a> both gluteus medius and minimus. This muscle is what gives the the bum its distinctive bum-like shape, but it plays a very important role in the way your body functions.</p> <p>In combination, the gluteus maximus, medius and minimus gives rise to many hip movements, and provide shock absorption when you’re walking or running.</p> <p>These muscles work together with your brain to generate a lot of power to hold your body up as gravity tries to pull it down. They also protect the hip joint from impact and from shearing forces that might cause long term damage.</p> <p>Some of <a href="https://onlinelibrary.wiley.com/doi/10.1002/ca.23510">our</a> <a href="https://www.sciencedirect.com/science/article/pii/S1063458418315127?via%3Dihub">work</a> has identified some people with hip pain also have impairments in the gluteal muscles.</p> <p>These impairments could reduce the bum muscles’ ability to protect the joint against long term damage and potentially affect a person’s ability to bear weight (for example, when standing on one leg or climbing stairs).</p> <p>A reduction in muscle size and an increase in non-active tissue such as fat has been <a href="https://pubmed.ncbi.nlm.nih.gov/31689358/" target="_blank" rel="noopener">reported</a> in hip conditions such as greater trochanteric pain syndrome (a common type of hip pain, also known as gluteal tendinopathy).</p> <p>The same is also true for <a href="https://www.oarsijournal.com/article/S1063-4584(16)30064-4/fulltext" target="_blank" rel="noopener">hip osteoarthritis</a>, which affects the whole joint.</p> <p>The rates of osteoarthritis in Australia are <a href="https://doi.org/10.1111/imj.15933" target="_blank" rel="noopener">increasing</a>, with <a href="https://aoj.amegroups.com/article/view/3664/4322" target="_blank" rel="noopener">one in every seven</a> hip joint replacements conducted in people under the age of 55. However, it’s worth noting just because you have signs of arthritis on hip x-ray or MRI, it doesn’t mean you will have pain or <a href="https://www.sciencedirect.com/science/article/pii/S1063458420312310?via%3Dihub" target="_blank" rel="noopener">develop</a> <a href="https://bmjopensem.bmj.com/content/7/4/e001199" target="_blank" rel="noopener">pain</a>.</p> <p>Research <a href="https://pubmed.ncbi.nlm.nih.gov/29439949/" target="_blank" rel="noopener">suggests</a> the way a person moves may contribute to the risk of hip osteoarthritis in young people.</p> <p>If you do have hip pain, bum muscle strengthening is <a href="https://www.racgp.org.au/download/Documents/Guidelines/Musculoskeletal/guideline-for-the-management-of-knee-and-hip-oa-2nd-edition.pdf" target="_blank" rel="noopener">recommended</a> as the first line treatment.</p> <p>But strong glutes have also been shown to improve your day-to-day function, especially in those with hip osteoarthritis.</p> <p>In particular, people with hip osteoarthritis who have stronger glutes walk faster and longer <a href="https://onlinelibrary.wiley.com/doi/10.1002/jor.1100150421" target="_blank" rel="noopener">distances</a> and climb stairs <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1002/acr.22329" target="_blank" rel="noopener">faster</a> than those with weaker glutes.</p> <h2>Should I do my bum exercises?</h2> <p>Ultimately, better bum muscle function is likely to be helpful and is often recommended by doctors, physiotherapists and other health-care practitioners.</p> <p>They may prescribe certain exercises to strengthen your glutes and target problems around the hip area.</p> <p>Having weak glutes is associated with:</p> <ul> <li> <p><a href="https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-019-2833-4" target="_blank" rel="noopener">low back pain</a></p> </li> <li> <p><a href="https://pubmed.ncbi.nlm.nih.gov/18838402/" target="_blank" rel="noopener">patellofemoral</a> pain (pain under the knee cap) and</p> </li> <li> <p>greater <a href="https://www.sciencedirect.com/science/article/pii/S1050641117300111?via%3Dihu" target="_blank" rel="noopener">trochanteric pain syndrome</a> (the common type of hip pain we mentioned earlier, also known as gluteal tendinopathy).</p> </li> </ul> <p>Glute strength may even have a role to play in keeping your <a href="https://journals.lww.com/jwhpt/Abstract/2021/07000/Hip_and_Pelvic_Floor_Muscle_Strength_in_Women_With.5.aspx" target="_blank" rel="noopener">pelvic floor</a> in good shape (although further research is required).</p> <p>That’s not to say doing your bum exercises will automatically cure all these ailments; each case is unique and involves a range of factors. But having strong glutes is, in general, very important for hip and pelvis stability and function.</p> <p>No matter if you are a gymfluencer, a professional sports person, or just a regular bum-owner, having strong glutes will keep you in good stride.</p> <p><strong>This article originally appeared on <a href="https://theconversation.com/glute-force-why-big-strong-bum-muscles-matter-for-your-overall-health-190978" target="_blank" rel="noopener">The Conversation</a>.</strong></p> <p><em>Image: Shutterstock</em></p>

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6 major muscle groups you need to train to keep fit

<p dir="ltr">There is no question that strength is beauty. Not only will resistance training make you look toned, strong and beautiful, it is the key in the fight against aging. This is because adults lose muscle every decade of their life, which underlies all the perils of aging, osteoporosis, type-2 diabetes, cardiovascular disease, unwanted weight gain and an increased susceptibility to illness and fall related injuries. Weight training can slow or even reverse this process.</p> <p dir="ltr"> </p> <p dir="ltr">A muscle group is exactly what it sounds like: a group of muscles situated close together on your body that perform similar movements. You want to train all six major muscle groups for optimum health and strength and to keep your body symmetrical. Focusing on the 6 major muscle groups listed below will get you on track to your best body. You can complete this full body workout using half a dozen weight machines at the gym and this will provide you with efficient and effective results. 12 -15 repetitions x 3 sets for each machine.</p> <p dir="ltr"> </p> <ol> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Chest – Your chest is involved in every type of push movement that you do, like pushing a door open. Working your chest will strengthen your pectoral muscles, give your breasts a more lifted appearance and is also extremely important for your posture. The chest press machine is essential and probably the most commonly used machine for upper body strengthening. It also engages the arms and shoulders.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Back – Strong backs not only look good and are important for posture but are also needed for all pulling, lifting and carrying actions. Working both lower and upper back muscles will stabilise and protect the spine. A strong back therefore is required to perform daily tasks and is protective against injury. The lat pull down is the machine to use here. After the chest press it is one of the most recognised in the gym. It targets many muscles of the back, but most importantly the latissimus dorsi which is the largest back muscle. Like the chest machine it also incorporates the arms and shoulders. The second machine for your back is the seated cable row machine. It works all the muscles across your middle back and in addition uses the triceps and biceps as stabilisers.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Arms – Strong toned arms look amazing. Beyond aesthetics however, regular arm exercises are closely linked to longevity as they strengthen your heart, improve circulation and can generally reduce the risk of heart disease. The assisted pull up (or chin up) machine is a fabulous way to work your arms and you can target different areas with different grips. A neutral (palms facing each other) and narrow grip is a highly effective way to work biceps and triceps especially for women who are still building upper body strength.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Shoulders – The shoulders – or deltoids -are among the most important we use in daily life. Whether we are pushing, pulling or lifting things over our head, they always come in to play. Great shoulders also make us look strong and confident. The shoulder press machine improves shoulder size, strength, stability and mobility. It also extends these benefits to the tricep muscles in the arms.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Legs – Leg exercises are excellent because not only do they make our legs look toned and beautiful they improve your overall body fitness and flexibility. Leg workouts engage the major muscle groups of the body which support healthy movement patterns daily life. The leg press machine is so popular, you practically need a reservation to get a few sets in. It is a powerful compound lower body exercise that works your quads glutes and hamstrings.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Calves – Keeping the calves strong is extremely important because your calves propel you forward and absorb load with every step. You can use the Leg press machine to strengthen your calves by placing your toes and the balls of your feet on the lower part of the platform.</p> </li> </ol> <p dir="ltr"> </p> <p dir="ltr">Becoming strong and toned isn’t nearly as complicated and difficult as you might think. One of the biggest myths about building muscle and strength is that you have to spend long hard hours in the gym. This is just not the case, you simply need to put your 6 major muscle groups under pressure with some heavy weights once to twice a week. This type of training will increase your muscle mass, literally transform your body and set you on the path to a healthier, stronger, more youthful life.</p> <p dir="ltr"> </p> <p><strong>Lyndal Linkin, author of To Age or Not to Age, is a 56-year-old anti-aging expert who’s spent her lifetime learning about anti-aging solutions. A successful entrepreneur, corporate leader and mother, she uses her years of research and personal experience to explain the most effective methods so you can look and feel younger. Find out more at <a href="http://www.lyndallinkin.com.au" target="_blank" rel="noopener">www.lyndallinkin.com.au</a> or Instagram: @lyndallinkin </strong></p> <p><em>Image: Shutterstock</em></p>

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Do joint and muscle aches get worse in the cold?

<p>The winter chill is often associated with an increase in aches and pains for many older people, particularly in the joints, but also in the muscles. Some <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Strusberg+I+Mendelberg">recent studies</a> have shown an increase in general aches and pain in older men and women, and in particular a correlation between joint pain and weather conditions in patients with <a href="https://www.ncbi.nlm.nih.gov/pubmed/27633622">rheumatoid arthritis</a> or <a href="https://www.ncbi.nlm.nih.gov/pubmed/26329341">osteoarthritis</a>.</p> <p>For those without these conditions, any experience of pain with cold or wet weather may be related to changes in physical activity and diet.</p> <p><strong>How does the cold affect our muscles and joints?</strong></p> <p>In investigating a link between weather and joint pain, <a href="https://www.ncbi.nlm.nih.gov/pubmed/11838853">studies have examined</a> temperature, barometric pressure, precipitation, humidity and sunshine for their links to pain. The results are somewhat inconclusive because they vary greatly. This is largely because pain is subjective and it’s difficult to isolate a particular cause.</p> <p>Other factors like exercise, mood and diet also have an influence on pain perception. <a href="https://www.ncbi.nlm.nih.gov/pubmed/19714599">Some research focused on the idea</a> that atmospheric pressure may have the greatest effect. This is because there are gasses and fluids within joints, and if atmospheric pressure reduces, these gasses and fluids might expand, putting pressure on surrounding nerves causing pain. But this has not been shown clearly.</p> <p>A <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Savage+rheumatoid+arthritis+pain+2015">recent study found</a> the combination of temperature, sunlight exposure and humidity correlates with joint pain in patients with rheumatoid arthritis. But the authors were quick to point out the variability in pain perception and other factors, like exercise and diet, means a clear link still can’t be drawn with confidence.</p> <p><strong>How we can prevent aches in winter</strong></p> <p>There are some things that can help reduce pain during the colder months.</p> <p><strong>Exercise</strong>: joint pain is <a href="https://www.ncbi.nlm.nih.gov/pubmed/28355375">often associated with excess weight</a>, so a weight-loss exercise program will help to take the pressure off the joints. Exercise also helps to improve metabolism and blood flow through muscles and joints, which can reduce inflammation, stiffness and pain.</p> <p>Many people tend to be more active in the warmer months when the weather is pleasant and it’s comfortable to be outside. It’s important to continue exercise into winter as a reduction in physical activity in winter for more than two weeks <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Colliander+detraining">results in loss of muscle strength</a> and mass as well as reduced bone density. Being inactive for long periods can lead to a gain in fat mass and overall body weight which puts <a href="https://www.ncbi.nlm.nih.gov/pubmed/28142365">excess pressure on joints that can lead to injury</a>.</p> <p>Movements that include large muscles of the legs, arms and torso such as squats, sit-ups and push-ups can be done in a fairly small space, and so are ideal inside during winter. Resistance exercise of this type is important for muscle and bone strength. Like muscles, bones adapt to the stimulus of repeated load bearing making them stronger and less prone to injury. This is <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Beavers+Martin+CHnge+bone+mineral+density+2017">particularly important</a> for older individuals.</p> <p>This doesn’t mean you need to go to a gym and lift heavy weights, although you may consider joining a gym for individual or group exercise sessions. You can get enough stimulation for maintenance of muscle and bone strength through daily tasks and home workouts.</p> <p><strong>Vitamin D</strong>: exercising regularly can help to reduce symptoms in the long term, and getting outdoors for longer periods more often provides <a href="https://www.ncbi.nlm.nih.gov/pubmed/27258303">vitamin D for healthier bones and joints</a>.</p> <p>When daylight hours are limited, vitamin D supplements are a good way to continue to get the benefits of this vitamin, which has an important role in bone mineralisation, muscle function and nerve growth. Studies have found daily supplementation with vitamin D <a href="https://www.ncbi.nlm.nih.gov/pubmed/22592290">reduces the risk of bone fracture</a> and improves muscle strength for older people.</p> <p>It’s recommended adults get at least 200 to 600 international units (IU) of Vitamin D daily if they’re getting some exposure to sunlight most days. </p> <p>The best foods for vitamin D include fatty fish like sardines, mackerel and herring, milk, margarine and vitamin D-fortified soy drinks. But it’s important to remember dietary sources alone are not sufficient to provide enough vitamin D. Sunlight is an important source and supplementation should be considered for those who have limited exposure to the sun in winter.</p> <p><strong>Glucosamine and chondroitin</strong>: glucosamine and chondroitin sulphate help to provide nourishment to cartilage to improve joint function. They make movement of the joint smoother by <a href="https://www.ncbi.nlm.nih.gov/pubmed/26881338">reducing the friction produced</a> between the articulating surfaces of the bones. Crustaceans provide a good source of glucosamine, while chondroitin sulphate can be obtained from cartilage of animal bones. Supplementation of these is <a href="https://www.ncbi.nlm.nih.gov/pubmed/26881338">prescribed for patients</a> with osteoarthritis to help restore cartilage.</p> <p><strong>Heat therapy</strong>: heat therapy can help greatly when you do have pain. Warm baths or showers, particularly in the morning <a href="https://www.ncbi.nlm.nih.gov/pubmed/27403866">can make a big difference</a> to the level of pain and stiffness. Warming the body increases elasticity of the tissue and improves blood flow making movement easier. It also activates neural pathways that <a href="http://www.tandfonline.com/doi/full/10.1080/00325481.2015.992719">reduce the brain’s perception of pain</a>.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/81260/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/andrew-lavender-219133">Andrew Lavender</a>, Lecturer, School of Physiotherapy and Exercise Science, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/health-check-do-joint-and-muscle-aches-get-worse-in-the-cold-81260">original article</a>.</em></p>

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How to activate your pelvic floor muscles

<p>A lot of people over the age of 60 suffer from pelvic floor issues.</p> <p>In this video, Taylor Harrison – author, senior’s health expert and Director of <span style="text-decoration: underline;"><strong><a href="http://www.activeseniors.net.au/">Active Seniors Health Centre</a></strong></span> – shows you how to active your pelvic floor muscles.</p> <p class="embed-responsive embed-responsive-16by9"><iframe src="https://player.vimeo.com/video/301767440" width="640" height="360" frameborder="0" webkitallowfullscreen="" mozallowfullscreen="" allowfullscreen=""></iframe></p> <p><a href="https://vimeo.com/301767440">How to activate your pelvic floor muscles</a> from <a href="https://vimeo.com/oversixty">OverSixty.com.au</a> on <a href="https://vimeo.com">Vimeo</a>.</p> <p>To see more videos and articles on improving your health and fitness from Taylor Harrison, <span style="text-decoration: underline;"><strong><a href="http://www.oversixty.com.au/search.aspx?Keyword=taylor+harrison">click here</a></strong></span>. </p> <p>Will you be trying out this exercise? Let us know in the comments below.</p>

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The exercise that will strengthen abdominal muscles

<p>If you’re dealing with a little bit more extra fat around the stomach region then reverse sit-ups are the perfect exercise to strengthen your abdominal muscles. Whether it’s due to hormones, water retention or genetics, there are many reasons as to why your stomach maybe in need of some firming exercises.</p> <p>Reverse sit-ups target the lower abdominal muscles more than any other form of exercise.</p> <p>In this video, Taylor Harrison – author, senior’s health expert and Director of <span><a href="http://www.activeseniors.net.au/">Active Seniors Health Centre</a></span> – shows you how to tighten your abdominal muscles and strengthen your core.</p> <p style="text-align: center;" class="embed-responsive embed-responsive-16by9"><iframe src="https://player.vimeo.com/video/300185388" width="640" height="360" frameborder="0" webkitallowfullscreen="" mozallowfullscreen="" allowfullscreen=""></iframe></p> <p>To see more videos and articles on improving your health and fitness from Taylor Harrison, <span><a href="http://www.oversixty.com.au/search.aspx?Keyword=taylor+harrison">click here</a></span>. </p> <p>Will you be trying out this exercise? Let us know in the comments below.</p>

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How to strengthen your stomach muscles safely

<p>It’s important to strengthen stomach muscles but often exercises like sit-ups can leave people putting an unhealthy strain on their neck or spine. <br />In this video, Taylor Harrison – author, senior’s health expert and Director of <span><a href="http://www.activeseniors.net.au/">Active Seniors Health Centre</a></span> – shows you how you can strengthen your stomach muscles in a safe and effective way.</p> <p class="embed-responsive embed-responsive-16by9"><iframe src="https://player.vimeo.com/video/298935142" width="640" height="360" frameborder="0" webkitallowfullscreen="" mozallowfullscreen="" allowfullscreen=""></iframe></p> <p>To see more videos and articles on improving your health and fitness from Taylor Harrison, <span><a href="http://www.oversixty.com.au/search.aspx?Keyword=taylor+harrison">click here</a></span>. </p> <p>Will you be trying out this exercise? Let us know in the comments below.</p> <p> </p>

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The exercise that will loosen tight muscles

<p>Sitting down for a big chunk of your day can lead to problems such as lower back pain, hip pain and knee and ankle pain. The reason is because the glutes have worn out and are failing to move when we exercise or go about our day-to-day tasks.</p> <p>Glute activation is a popular form of exercise, especially for those who tend to be hunched over a desk for long periods at a time, or whose health or lifestyle causes them to be sitting down for most of the day.</p> <p>It’s the perfect way to loosen up tight muscles and is a stepping stone for more high intensity and weight bearing moves like squats and lunges.</p> <p>In this video, Taylor Harrison – author, senior’s health expert and Director of <span><a href="http://www.activeseniors.net.au/">Active Seniors Health Centre</a></span> – shows you how to activate your glutes, resulting in relaxed muscles and a pain-free body.</p> <p style="text-align: center;" class="embed-responsive embed-responsive-16by9"><iframe src="https://player.vimeo.com/video/297639711" width="640" height="360" frameborder="0" webkitallowfullscreen="" mozallowfullscreen="" allowfullscreen=""></iframe></p> <p>To see more videos and articles on improving your health and fitness from Taylor Harrison, <span><a href="http://www.oversixty.com.au/search.aspx?Keyword=taylor+harrison">click here</a></span>. </p> <p>Will you be trying out this exercise? Let us know in the comments below.</p>

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Easy stretches to target your shoulder muscles

<p>Our shoulders are one of the most important muscles in our body as they are responsible for a wide range of everyday actions, such as lifting, pushing and pulling, so keeping them healthy is important.</p> <p><iframe src="https://player.vimeo.com/video/292252030" width="640" height="360" frameborder="0" webkitallowfullscreen="" mozallowfullscreen="" allowfullscreen=""></iframe></p> <p>In this video, Taylor Harrison, author, senior’s health expert and Director of <a href="http://www.activeseniors.net.au/">Active Seniors Health Centre</a>, shares simple stretches to relax your shoulder muscles.</p> <p>To see more videos and articles on improving your health and fitness from Taylor Harrison, <a href="http://www.oversixty.com.au/search.aspx?Keyword=taylor+harrison">click here</a>. </p>

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Improving your mobility: Easy stretches to target your hip muscles

<p>Our hips are one of the most important muscles in our body, as they support our posture when we’re standing and moving around, which is why it’s essential that they’re healthy.</p> <p style="text-align: center;"><iframe src="https://player.vimeo.com/video/289811806?app_id=122963" width="500" height="281" frameborder="0" title="Hip stretches" webkitallowfullscreen="" mozallowfullscreen="" allowfullscreen=""></iframe></p> <p>In this video, Taylor Harrison, author, senior’s health expert and Director of <a href="http://www.activeseniors.net.au/">Active Seniors Health Centre</a>, shares four simple stretches to improve your hip muscles.</p> <p>To see more videos and articles on improving your health and fitness from Taylor, <a href="http://www.oversixty.com.au/search.aspx?Keyword=taylor+harrison">click here</a>. </p>

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Why your muscles stiffen as you age

<p><strong><em>Andrew Lavender is a lecturer at the School of Physiotherapy and Exercise Science at Curtin University. </em></strong></p> <p>Many older people find they’re not able to move as freely as they did when they were younger. They describe their movements as feeling stiff or restricted. In particular, feeling stiff when getting out of bed first thing in the morning or after sitting for a long period. The feeling does eventually ease with movement as the muscles “warm up”, but it can be troublesome. There are a few reasons this happens.</p> <p>As we age, bones, joints and muscles tend to become weak. Movements feeling stiff is often our perception of the increased effort required to perform daily tasks.</p> <p>Many older people have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3424705/">ageing-associated conditions</a> that can contribute to muscle stiffness. These include osteoarthritis (breaking down of the cartilage in joints), osteomalacia (a softening of the bones due to a lack of vitamin D), osteoporosis (where bone mass is reduced causing bones to become brittle), rheumatoid arthritis, inflammation of the joints, and muscle weakness due to sarcopenia (the natural loss of muscle mass and strength).</p> <p>Blood flow may also play a part. As we age, our arteries <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738364/">become stiffer and less flexible</a>, meaning blood can easily pool, particularly in the feet.</p> <p>When we get up after sitting or lying down for a long period of time, the stiffness may be due to a lack of the lubricating fluid in the joints. Once we move around for a while and warm up, more of the lubricating fluid, called synovial fluid, is moved into the joint, so the joint surfaces have less resistance to movement and can move more freely.</p> <p>Normal healthy ageing results in a <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/1529-0131(200111)44:11%3C2556::AID-ART436%3E3.0.CO;2-U">loss of joint cartilage</a>, particularly of the knee. This cartilage provides a smooth articulating surface between bones at the joint that wears down, becoming thinner and providing less cushioning between the articulating surfaces. This may account for stiffness felt during movement.</p> <p>Another contributing factor is the change in ligaments, tendons and muscles that are relatively relaxed and flexible when we are young. These lose that flexibility with ageing and disuse. In fact, many of the age-related changes in muscles, bones and joints are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4041600/">the result of disuse</a>.</p> <p><strong>Move it or lose it</strong></p> <p>As we get older, we tend to become less physically active. While that’s understandable and reasonable, reducing the amount we exercise too much or stopping exercise altogether can exacerbate these age-related changes. Muscles need to be stimulated by physical activity in order to maintain strength and mass.</p> <p>Bones also need stimulation through loading to keep their density. Joints too need stimulation from movement to keep that feeling of stiffness to a minimum. And aside from our muscles and joints, the heart, lungs and circulatory system also need to be stimulated by exercise to maintain their ability to function optimally.</p> <p>While there are many factors that contribute to this common feeling of restricted movement or stiffness, the most important action we can take is to move more. This can be achieved through a number of measures.</p> <p>Becoming involved with a formal exercise or sports club is a great way to ensure you continue to exercise regularly. Teaming up with a friend to meet for exercise which could include aerobic activities such as running, swimming or walking is another good way to make sure you get some exercise.</p> <p>Resistance training is also important for muscles and bones. Moving the limbs through the entire range of motion of the joints is important for maintaining the ability to move freely and keep the muscles, tendons and ligaments healthy.</p> <p>There’s a lot of truth to the old adage “move it or lose it”: if we don’t keep moving, we lose our ability to do so. Exercise can be fun and finding something enjoyable will help you to stick to it. The social interactions that come with exercising, particularly in groups or clubs, is an added advantage which also has mental health benefits.</p> <p><em>Written by Andrew Lavender. Republished with permission of <strong><a href="https://theconversation.com/">The Conversation.</a></strong> </em></p> <p><img width="1" height="1" src="https://counter.theconversation.com/content/101808/count.gif?distributor=republish-lightbox-advanced" alt="The Conversation" style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;"/></p>

Caring

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The truth about muscle cramps (and what to do about them)

<p>Say you’re out for a walk with some friends and having a lovely time. One minute you’re fine, then suddenly, for no apparent reason, your calf muscle knots up and you can't move. Or you’re lying in bed on a Sunday morning reading the paper and enjoying a cup of tea and the next minute you’re in agony. Welcome to the world of muscle cramps.</p> <p>Muscle cramps are involuntary contractions that cause sharp pains, often in the arms and legs. The forced contractions prevent the limb from relaxing and this can be due to any number of causes, including, poor circulation, overexertion, insufficient stretching, injury, dehydration and mineral deficiencies. Here are a few ways to manage and prevent these cramps:</p> <p>1. Stretch and massage the muscles.</p> <p>Rubbing the cramped muscle will help it relax, especially if you put a small amount of weight on it and bend. If you tend to get cramps during a workout, try stretching before exercise too.</p> <p>2. Apply warmth.</p> <p>Wrapping the muscle in a warm towel or applying a heat pack can work wonders. A warm bath or may also relieve the pain.</p> <p>3. Fix your diet.</p> <p>Many cramps are the result of a nutrient deficiency or dehydration. If you keep experiencing these cramps, try increasing your intake of magnesium, calcium and water. You may also need to take a trip to the doctors.</p> <p>4. Take a supplement.</p> <p>When your body’s magnesium levels are not adequate, this is when cramps can set it. It is even thought that those with magnesium deficiency may be predisposed to muscle cramps. <a href="http://www.ausnaturalcare.com.au/advanced-cramp-relief-with-magnesium-120-tabs" target="_blank"><span style="text-decoration: underline;"><strong>Australian NaturalCare’s new Advanced Cramp Relief with Magnesium</strong></span></a> may help you relieve and prevent muscle cramps. As magnesium plays an important role in maintaining muscle function, contraction and relaxation, adding a supplement to your daily regimen could be just what you need.</p> <p>5. Massage your muscle with ice.</p> <p>You can relieve the pain of cramps by massaging your arm or leg with an ice pack for a few minutes.</p> <p><em>In any case, it’s always best to seek medical advice from your doctor.</em></p>

Body

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Why do my muscles feel so stiff?

<p class="gmail-p2"><em><strong>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p> <p class="gmail-p3">Do you ever feel stiff when standing up from your seat? Do normally easy actions now produce aches and pains? Tightness and stiffness aren’t just due to ageing – that’s only part of the story. Compression, dehydration and inactivity can trigger what’s know as adhesion. For instance, when fibrous connective tissue becomes dehydrated, the fascial layers that are supposed to glide smoothly start to stick and drag. What this means for your muscles is that the muscles strands get stuck together and hey presto – you feel tight.</p> <p class="gmail-p1">A daily walk doesn’t demand that these muscle groups separate very much – that’s why a gentle daily yoga practice is so beneficial. Long periods of sitting day after day with only minimal walking breaks for exercise will lead to the fascial layers getting stuck together. When you finally experiment with a forward bend or hamstring stretch, the muscles feel tight and not very responsive to stretch. </p> <p class="gmail-p1">While being able to do the splits is not especially useful, being able to reach down to tie your shoelaces certainly is. So what can we do?</p> <p class="gmail-p1">1. Make sure you drink eight glasses (eight ounces) of water a day. When your body doesn’t get enough water through the day it starts to draw on other sources like the skin and internal organs. </p> <p class="gmail-p1">2. Try to incorporate gentle stretching into your day every day and get those muscle strands moving. You can join me on <span style="text-decoration: underline;"><strong><a href="https://www.youtube.com/channel/UCqYuCGT42uV6lFZ-TCqr11g" target="_blank">YouTube</a></strong></span> or find a local class. The University of Arizona has proven that a low intensity stretch held for at least three minutes but often as long as 5 minutes, causes a release of cellular messengers that improve the body’s flexibility. </p> <p class="gmail-p1">Here’s an example of a yoga posture that’s low intensity, very good for the spine, chest and shoulders:</p> <p class="gmail-p3"><span><img width="348" height="261" src="https://oversixtydev.blob.core.windows.net/media/40044/tracy-adshead-2-in-text-photo_348x261.jpg" alt="Tracy Adshead 2 In Text Photo" style="display: block; margin-left: auto; margin-right: auto;"/></span></p> <p class="gmail-p3"><em>Follow Tracy on Facebook <a href="https://www.facebook.com/TracyChairYoga/" target="_blank"><strong><span style="text-decoration: underline;">here</span></strong></a>. </em></p>

Body

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Why it’s so important to build muscle

<p>Muscle is incredibly important to our health – not just in keeping our body stable and protecting our joints, ligaments and bones, it's required for a number of other biochemical functions.</p> <p>We are designed to move. Research, as well as common sense, teaches us that a sedentary lifestyle takes years off our lives, not to mention negatively affecting the quality of our lives. Unless we actively build muscle from the age of 30 onwards, we lose it.</p> <p>For your whole life, you want the ability to move and have the freedom to undertake the tasks you want and need to do. You do not want to rely on others to tie your shoelaces. Without a functional body, you can miss the joy, freedom and independence of these simple pleasures.</p> <p>Beyond functional movement, muscle mass also affects our metabolic rate and energy production.</p> <p>A process known as mitochondrial biogenesis was first described in the field of exercise physiology. It was found that certain types of exercise could induce large increases in muscle mitochondrial content, and thereby increased the ability of muscles to take up glucose during and after exercise, a very important and positive process.</p> <p><strong>What are mitochondria?</strong></p> <p>They are cellular organelles that function as power plants within a cell. In the same way that a local power plant produces electricity for an entire city, mitochondria are responsible for the production of energy derived from the breakdown of carbohydrates and fatty acids. They are located in every cell type (except red blood cells) and tissue in the human body, from your brain to the tendons around your knees.</p> <p>Muscle contains the highest mitochondrial content of any tissue in your body. Mitochondrial biogenesis, mentioned earlier, refers to the process of replicating mitochondria within a cell, resulting in a heightened capacity to build even greater energy. It is very important to maintain or preferably build muscle mass for greater energy.</p> <p>Muscle mass typically accounts for around a third of total body weight and a quarter of your body's metabolic activity. In contrast, body fat usually accounts for at least 20 per cent of your body weight (and more for many people these days) but only 5 per cent of metabolic activity!</p> <p>Your ratio of muscle to fat mass therefore greatly impacts your metabolic rate. Which means that if you have a higher proportion of muscle mass, your body uses more energy (calories) simply to sustain these muscles – and this can ultimately lead to less body fat being stored.</p> <p><strong>Meeting muscles' energy needs</strong></p> <p>Crash dieting and prolonged stress can actually lead to reduced muscle mass, as your body can convert the protein from your muscles into glucose to meet its energy needs.</p> <p>After dieting, the majority of people go on to regain the weight they lost (for myriad reasons) plus interest – a reduction in metabolically active muscle tissue may explain why it can become much easier to gain additional weight.</p> <p>So embrace some kind of resistance training. This doesn't necessarily mean you have to go to the gym. Pilates is a great form of resistance training and yoga uses your own body weight as resistance. Gardening, walking, carrying groceries or children, climbing stairs and farm work all contribute to muscle building. Don't avoid movement – look for more opportunities to move throughout your day.</p> <p>And don't forget to stretch. Fascia is the specialised connective tissue layer surrounding muscles, bones and joints, giving structure to the body. It aids muscle movement, but also provides a passageway for nerves and blood vessels, and hence the exchange of nutrients, waste and energy.</p> <p>Therefore, flexibility is a conduit to good energy, hormonal function and detoxification. If the cells aren't receiving the nutrients they need, or aren't able to mobilise waste away from themselves efficiently, this too can cause stress and inflammation within the body.</p> <p><em>Written by Dr Libby Weaver. First appeared on <a href="http://www.stuff.co.nz/" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>.</em></p>

Body

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How to prevent brain drain

<p>You're standing in front of the fridge and, for the life of you, can't remember what you are looking for.</p> <p>It's not uncommon for us to have short-term memory lapses, but it is disconcerting.</p> <p>Even more so as we wonder whether we're just getting old and barmy.</p> <p>It's worth remembering that our short-term memory can only handle a handful of items at a time. Gradually it files the more important pieces of information into our long-term memory (a separate strand of memory, which is responsible for recollecting our experiences).</p> <p>But, various factors do speed up the decline of short-term memory. These include environmental elements, excess alcohol, drugs and cigarettes. The effect ageing has on the memory part of the brain, however, is said to be the biggest contributor.</p> <p>Thankfully, like the rest of our muscles, if we work it, our brain is more likely to keep working for us.</p> <p>To help us help ourselves, neuroscientists and cognitive psychologists from the University of Melbourne have teamed up with the ABC to develop a series of fun mind games which work on <span style="text-decoration: underline;"><strong><a href="https://www.activememory.com/" target="_blank">active memory</a></strong></span>.</p> <p>Active memory is a term for cognitive training – performing a series of activities designed to tap different aspects of brain function which affect short-term memory, explains Dr Damian Birney, an honorary principal research Fellow at the Florey Institute of Neuroscience and Mental Health.</p> <p>"As we age, long-term and short-term memory retrieval can be difficult," Birney says. "Long-term, memory relates to our experiences, whereas short-term memory relates to our ability to hold things to reason or link words we've just read with words we're about to read."</p> <p>Exercising our active memory "is worthwhile for healthy ageing – for a healthy quality of life," Birney says. "Staying cognitively active can build our cognitive reserve. Studies have shown if you give rats an enriched environment they are less susceptible to the effects of ageing."</p> <p>Studies in humans, however are less conclusive.</p> <p>One study of 11,000 people found that "brain training games lead to better performance on... brain training games."</p> <p>Not exactly profound findings. But, other studies (that have had either very small sample sizes or design flaws) have found that brain training games can affect our overall cognitive function.</p> <p><strong><span style="text-decoration: underline;"><a href="http://www.cse.iitk.ac.in/users/se367/10/klingberg2010.pdf" target="_blank">One Swedish study</a></span></strong> found that working on active memory improved mental performance in other areas and altered the number of dopamine receptors in the brain – these are responsible for learning and other cognitive functions.</p> <p>"<span style="text-decoration: underline;"><strong><a href="http://www.pnas.org/content/early/2008/04/25/0801268105.abstract" target="_blank">This is very remarkable</a></strong></span> given that 100 years before that, it was said that you can't change fluid intelligence," Birney explains.</p> <p>"While researchers know that there are anatomical changes in the brain after active memory training, the big challenge in this area is understanding whether these skills can translate to [other areas]."</p> <p>People tend to self-report better cognitive function as a result of brain training games, Birney says. "That is, less standing in front of the fridge and wondering what you're doing there."</p> <p>But, to try and clear up the discrepancies of the previous studies, Birney and his colleagues are setting up a three year study using the games they have developed for the ABC.</p> <p>Instead of being based on basic adaptation, which is where the better you get at a task, the more challenging it becomes and vice versa, "we are trying to build adaptation across tasks - which task should it be next - and have games that tap into attention, spatial skills and reasoning".</p> <p>His hope, through the research, is "to demonstrate that our abilities are much more malleable than originally thought".</p> <p>"Even if we can't demonstrate that it can be improved, if we can show it is possible to use [cognitive functions] better, then for all intents and purposes we have changed [our understanding] on a fundamental level."</p> <p><em>Written by Sarah Berry. Appeared on <a href="http://www.stuff.co.nz/"><strong><span style="text-decoration: underline;">Stuff.co.nz</span>. </strong></a></em></p> <p><strong>Related links:</strong></p> <p><a href="http://www.oversixty.co.nz/health/mind/2017/01/personality-quirks-that-are-a-sign-of-intelligence/"><span style="text-decoration: underline;"><em><strong>These 4 personality quirks are a sign of intelligence</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/health/mind/2017/01/getting-distracted-in-old-age-is-a-good-thing/"><span style="text-decoration: underline;"><em><strong>Getting distracted in old age is a good thing</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/health/mind/2017/01/tips-to-improve-your-memory/%20"><span style="text-decoration: underline;"><em><strong>Improve your memory with these 4 tips</strong></em></span></a></p>

Mind

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Meet Roger, the world’s buffest kangaroo

<p>An absolute giant of a man approaches, kitted out like he's about to go on safari, and carrying two satchels around his shoulders. And inside those satchels are Hope and Patrick.</p> <p>They are two of the 13 orphaned kangaroos that Chris Barns is currently raising at home. Out in the enclosure, surrounded by a 2.5-kilometre fence that keeps the dingoes out, are 40-odd. Some will eventually go back into the wild, others have a new permanent home.</p> <p>He lets Hope and Patrick out of their fur-lined bags, and the pair of them scuttle around human feet without a care in the world. Hope has a broken leg, and it's covered in plaster that she'd clearly like to get rid of. "Baby kangaroos often learn to hop before they can learn to stop," says Chris with a shrug of the shoulders.</p> <p>Chris is a former zookeeper and tour guide whose life changed one day when he found a tiny orphaned joey inside the bloated two-or three-day old roadkill kangaroo corpse. "I gave up tour guiding that week," he says.</p> <p>That roadside encounter ten years ago set Chris off on a highly unlikely path to TV stardom. He decided to set up a kangaroo sanctuary, and did so with no money. "For six months I slept on a mattress out in the bush," he says. "Then I stayed in the shack for four years."</p> <p>Said shack is still at the entrance to the 90-acre reserve where the roos live as wild as they can do without falling prey to dingoes. "A really big brown snake lives there too," says Chris with an astonishingly blasé matter-of-factness that hints at why he has become a small screen hit on the other side of the world. "It lives in the walls – there are a lot of mice in there. That's why I always check it before bringing people in."</p> <p>Chris is the star of Kangaroo Dundee, a BBC series charting his roo rescue escapades. It has had relatively good viewing figures in the UK (it has also been shown at prime time on the ABC), and the third series is due to kick off in April 2016.</p> <p>The Steve Irwin comparisons go beyond the dress sense and clear love of wildlife. Chris has become a star overseas before Australia has properly cottoned on, and he's not afraid to put himself at risk.</p> <p>One of the stars of the show is Roger, the alpha male. "He's a big boy, and very aggressive," says Chris, lifting his shirt to show off some war wounds.</p> <p>"That's Roger," he says pointing at one scar. "That's Roger too. There are another six stitches on my groin. They're Roger."</p> <p>"Basically he's just a fighter," says Chris. "It's natural for an alpha male. He likes to see the threat go, so will always come out to confront you. If he grabs you, he doesn't let go. You can't get out easily. It's a chokehold. As for a well-placed kick, it can disembowel you."</p> <p>Roger made international headlines last year when a photo of the muscular giant crushing a metal bucket went viral.</p> <p>If visitors are coming, Roger has to be kept out of harm's way in his own paddock. And getting Roger inside the paddock is a surprisingly simple task. "He chases me everywhere, and charges full pelt at me," says Chris. "I just run in there and make sure I run fast enough to keep away from him."</p> <p>Chris leaps the fence to get in the paddock with Roger, who immediately gets on his hind legs and raises himself to Chris' height. Given that Chris is six foot seven, this is quite the display. And Roger is ripped to high heaven – he's all muscle.</p> <p>"Humans stand on two legs all the time," says Chris. "But to a kangaroo, that means 'fight'. And Roger thinks I want to fight."</p> <p><img width="500" height="595" src="https://oversixtydev.blob.core.windows.net/media/27241/kangaroo-in-text_500x595.jpg" alt="Kangaroo -in -text" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p>The other roos aren't quite as feisty. Chris does his evening rounds of the property armed with bottles of milk for the orphans that need the extra feed. The tour group comes with him, but this is basically what he'd be doing every evening anyway. And inviting people along helps with the education side of things.</p> <p>"The idea's not to be the rescuer, but the teacher," says Chris. "The next town south is 700 kilometres away and I can't keep going out as a volunteer driving hundreds of kilometres."</p> <p>"Out of every ten dead kangaroos I stop to look at by the roadside, one has an orphan in the pouch. It's about getting people to look for that, and know how to rescue and look after the baby.</p> <p>"Put them in a pillowcase. Or make a bag out of a car seat cover or T-shirt. Hold them – they want to be held rather than put in a cardboard box. It helps settle them down. They're quite happy to sit in your arms – it's the way they're designed."</p> <p>At the end of the wander round the property, Chris scoops up Hope and Patrick, pops them in their bags and hands them out to be held. These two will probably never go back to the wild, but many of their less sociable cohorts back at Chris' house have a fighting chance. As long as Roger doesn't see to them first…</p> <p>Aren’t kangaroos just fascinating? What’s your favourite type of Australia animal?</p> <p>Let us know in the comments.</p> <p><em>Image credit: Instagram / thekangaroosanctuary</em></p> <p><em>Written by David Whitely. First appeared on <a href="http://Stuff.co.nz" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>.</em></p> <p><strong>Related links:</strong></p> <p><a href="/travel/international/2016/07/clever-invention-lets-carer-feed-multiple-joeys-at-once/"><span style="text-decoration: underline;"><em><strong>Clever invention lets carer feed multiple joeys at once</strong></em></span></a></p> <p><a href="/travel/international/2016/07/kangaroo-bounces-into-melbourne-cafe-for-breakfast/"><em><span style="text-decoration: underline;"><strong>Kangaroo bounces into Melbourne cafe for breakfast</strong></span></em></a></p> <p><a href="/news/news/2016/06/perth-zoo-celebrates-birth-of-endangered-kangaroo/"><span style="text-decoration: underline;"><em><strong>Perth Zoo celebrates birth of endangered kangaroo</strong></em></span></a></p>

International Travel

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Yoga moves for strengthening pelvic floor muscles

<p><strong><em>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</em></strong></p> <p>If you’ve ever had an “oops” moment when you’ve laughed or coughed, you’ll know about the “personal discomfort that can arise from a weak pelvic floor. Women who have had children are more likely to experience urine leakage, together with anyone who is overweight. While some people choose to just live with it there are some simple chair yoga practices that everyone can do to strengthen these important muscles.</p> <p>The pelvic floor looks like a hammock – a sling of muscles, ligaments and sheet-like tissues that stretch from the front to the back of the pelvis. It supports the bladder and bowel, giving you control over the elimination process. The pelvic floor tends to get weaker with increasing age, after an injury (such as a fall) or with constant straining to empty the bowels. Luckily, it is possible to make these muscles strong again, like other muscles in the body, just 5 minutes of exercising each day can make a big difference.</p> <p><strong>How to locate the pelvic floor muscles:</strong></p> <ul> <li>Lie down on your back on a reasonably firm surface, like the floor or bed.</li> <li>Bend your knees and place the soles of your feet flat on the floor about hip width apart.</li> <li>Take a deep breath in, as you exhale lift your head and shoulder off the floor look towards your knees. Now, like blowing-out birthday candles exhale through pursed lips, blow the air out forcefully.</li> <li>As you exhale, notice the muscles that are contracting in the pelvis – this is the pelvic floor.</li> </ul> <p><strong>Here’s how to do a pelvic floor exercise:</strong></p> <ol> <li>Sit on a chair, keep your back upright, shoulders back. Relax your hands into your lap. Place your knees about hip width apart.</li> <li>Squeeze and lift your pelvic floor muscles (this should feel like you are trying to stop yourself from passing water). As you hold these muscles lift you right knee of the floor as best you can.</li> <li>Exhale, relax the right foot to the floor. Relax the pelvic floor. Repeat this 4 more times.</li> <li>Switch to the left foot, repeat this practice 5 times.</li> </ol> <p><strong>For best results do every day</strong></p> <ul> <li>Don’t hold your breath while doing this practice</li> <li>Only contract the pelvic floor muscles</li> <li>Don’t overdo it – little and often is best!</li> </ul> <p>Depending on your medical history and prior treatments you may wish to consult a doctor before starting a new type of exercise.</p> <p>What kind of exercise do you like to do at home? Let us know on the comments below.</p> <p><strong>Related links:</strong></p> <p><a href="/health/body/2016/06/yoga-exercises-for-neck-and-shoulders/"><em><strong><span style="text-decoration: underline;">Three yoga exercises to relieve neck and shoulder stress</span></strong></em></a></p> <p><a href="/news/news/2016/05/easy-exercise-all-over60s-should-be-doing-to-improve-balance/"><strong><em><span style="text-decoration: underline;">3 easy exercise all over60s should be doing to improve balance</span></em></strong></a></p> <p><a href="/health/body/2016/05/how-to-improve-your-balance-with-yoga/"><strong><em><span style="text-decoration: underline;">How to improve your balance with yoga</span></em></strong></a></p>

Body

Over 60

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