Think again.

No matter your age, no matter your health, you too can work on improving your fitness. At LifeCircles PACE we take a team based approach to help our participants work on meeting their personal goals. Each center has Physical, Occupational, Speech and Recreational Therapists that help our participants work on improving strength and independence. Over the next few weeks LifeCircles will be highlighting some ways to add some fun exercises into your own daily routine.

Even if you aren’t a body builder, you need your muscles.

Muscles protect and support our bones. Muscles help us balance. They help us get in and out of chairs, go up and down stairs and put away our groceries. Regular muscle strengthening and toning has been shown to help decrease blood pressure, cholesterol and blood sugar. Strength training and exercise has also shown to decrease signs and symptoms of depression.

Move those Muscles

Muscles change as we age.

Did you know that adults in their late 30s and early 40s may begin to lose muscle mass as they age? This age related muscle change is known as sarcopenia. Muscle loss happens more quickly for people who are physically inactive. Losing muscle tone in your legs can decrease your abilities to walk and balance yourself. You guessed it, this can lead to an increase in falls.  When someone loses muscle they may notice changes in their energy levels.

The good news is that it is never too late to work on improving your muscle tone. Please note that you should consult with your physician when you are considering adding a new exercise routine to your life.

Here are a few exercises with examples and videos on simple ways to work on toning your muscles from the National Institute on Aging’s Go 4 Life Program:

Wall Push: https://go4life.nia.nih.gov/exercises/wall-push

Overhead Arm Raise: https://go4life.nia.nih.gov/exercises/overhead-arm-raise

Chair Stand: https://go4life.nia.nih.gov/exercises/chair-stand

Leg Straightening: https://go4life.nia.nih.gov/exercises/leg-straightening

Look for more helpful information on incorporating exercises that can help build muscle tone in the coming weeks on our LifeCircles PACE blog. Please contact LifeCircles PACE if you’d like to know more about our all-inclusive wellness programs for older adults in parts of Allegan, Ottawa and all of Muskegon Counties. Please call us at 1-888-204-8626 for more information on the customized programs we offer to eligible West Michigan seniors.

Check out this infographic from Go4Life.

Go for Life Exercise Types