Aging Fiercely

September is healthy aging awareness month (yes, it’s a thing). So, I thought, what a perfect opportunity to talk about not just aging well, but aging fiercely (with vitality and power).

I have two daughters, ages 13 and 11 years old. I try to take advantage of opportunities to talk to them about their bodies from a positive perspective. Recently, while walking on a neighborhood track one morning with my 11-year-old, I asked her what parts of her body feel strong. She replied, “My legs.” (I must say, she did inherit my thick and strong thighs.) I followed up with asking her if there are parts of her body that she would want to make stronger. She replied, “Yes, my arms.” We later talked about things that she can do to increase the strength of her arms and the benefits of being strong and healthy. I share this story because I think there is value in assessing the strength of our own bodies, particularly as we mature.

After age 30, without intervention, we lose about 3-5% of muscle mass (an average of 10 pounds) every decade. After some time, this loss of muscle mass begins to affect our strength and mobility. As a result, activities that we may take for granted, such as walking, could become more challenging in our golden years.

Much to my dismay, as I got closer to 50 years old, I started to notice a difference in my muscle tone, flexibility, and agility. For instance, any attempt to “bust a move” would have me busted for the next day or so. On a serious note, I became concerned about the fact that my body was becoming weaker and less flexible. As a result, this summer I started integrating strength training into my exercise routine. Although I haven’t noticed a visible change in my muscle tone so far, I do feel stronger. Moreover, my experience has made me an advocate for strength training, particularly for women over 30.

Strength training can help you preserve and enhance your muscle mass as well as reduce body fat and maintain strong bones. Strength training consists of working your muscles with some form of weight or resistance. Some examples include lifting free weights or using weight machines. You can also use your own body weight by doing push-ups, squats, and chin-ups. Another option is to use resistance bands. The Mayo Clinic offers a great overview of the types of strength building exercises here. If you opt to use weights, you don’t have to lift heavy weights and train like a bodybuilder (although, if you have that goal, go for it!). Using light weights can deliver results. Whether you use light or heavy weights, the benefits of lifting weights are reaped when you achieve muscle fatigue, that is, when you do enough reps for your muscles to get tired. Many gyms offer personal training and classes on strength building and how to lift weights properly (to avoid injury).

On a side note, in addition to the health benefits of maintaining strong muscles, I think strong and lean muscles are just plain sexy. For that reason, I give credit to mature women who unabashedly showcase their lean muscles like Angela Bassett, Michelle Obama, and Halle Barry, to name a few!

Here’s to aging fiercely!

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Be well,