Latest Update 

23 July 2022

Recent research has proven that exercise with added protein in older people is essential to maintain health and probably helps to live longer and healthier. (See my earlier article on the same subject at https://www.theabcofhealthyliving.com/weighty-ways-to-stay-healthy)

This latest research was noted in Dr Mercola’s report on, “Declining Muscle Strength is a Serious Red Flag”. See his report at jm@mercola.com

• Stuart Phillips, Ph.D., explains how to use resistance exercise and protein intake to build muscle
• Phillips recommends a minimum of two strength training sessions a week, and building from there
• If you don’t consume enough high-quality protein it can limit the amount of muscle that your body is able to produce
• Older people have accelerated muscle loss and require greater protein intake to stimulate maximum muscle protein synthesis compared to younger people
• Phillips believes 0.8 grams of protein per kilogram of body weight is a starting point of protein intake for adults. The sweet spot is likely 1.2 grams of protein per kilogram of body weight
• Whey, which is rich in leucine, in combination with exercise, represents a simple option for older adults looking to maintain and increase their muscle mass.
• See video at https://youtu.be/r8DSpOd0NZc

Squats – Their Value

Squatting, particular whilst lifting weights is extremely valuable for a healthy lifestyle.

Squatting causes a number of muscles to be brought into play(such as the “hamstrings”) and not the least of these is the Gluteous Maximus otherwise known as the buttock. 

Did you know that buttocks (beside other things) separate us from the monkeys?

That’s right – you guessed it. Monkeys don’t have buttocks like human beings.

So why are buttocks or the gluteous maximus muscle so important for us humans?

Well, besides giving us something to sit on (as important as that is) one of the main reasons is that they play a key part in keeping us stable when we are vertical. Especially when we’re in action mode – like running.

Unfortunately many people lose strength in their buttock muscles because of the lack of usage (probably used more for sitting than activity) and as a consequence they find it difficult to squat or to bend. Simple activities such as picking up objects or bending over to access low cupboards become difficult.

If you are in this category then I suggest you do some exercises – particularly squats to strengthen your gluteous maximus muscles.

You don’t have to go to a gym to do them and if you can’t lift weights that’s alright as well. 

If needed, hold onto something – like the back of a chair – and slowly lower yourself whilst keeping your back relatively straight without being bolt upright. Then return to the standing position. Repeat this movement up to ten times or as many as you can.

When your rested, go through the process again but maybe with less movements and then once more after a resting period.

Don’t do any more squats for about four days to allow muscles to recuperate. After a couple of weeks you will find the ability to squat becoming easier so it might be time to forego the chair and squat with small weights in your hands. As time goes on you abilities will increase.

One last thing – as you do these exercises introduce more protein into your diet so that the muscles have enough nutrition for them to grow.

Those that have the opportunity to attend gyms should be able to obtain the help of an instructor who would be able to direct you in the best way to learn to squat.

BENEFIT OF SELF HELP SPINAL TRACTION

Spinal traction is good for a number of reasons for many people, especially those that suffer from work related strains, disc degeneration. 

Make sure you follow the directions given on the illustrations.