There is good news
for our aging workforce, and a strong correlation to reduced healthcare and workers compensation claims costs. A recent study indicates that the decline in the cellular health of muscles associated with aging can be corrected with exercise
— especially short, intense duration
bouts of activity. Older people’s cells might respond in some ways more robustly to intense exercise than the cells in younger populations.
Take away message
: It is never too late to benefit from exercise.
5 minutes of non-impact exercise, which is very intense, but will not cause an increase in injury (chronic) risk, can be performed in three ways:
(1) 20 pushups
on your knees, keep your elbows wide. Then, hold a pushup position on your hands and toes, with your feet zipped together, for 60 seconds. Finish with bringing your knee to your chest, while in pushup position, 10 times for each leg, alternating legs.
(2) 20 squats
with your feet wider your hips, and be sure to keep your knees behind your toes when you squat down, as if there was a chair behind you to sit in. Then, try a single leg balance, keeping the standing leg locked and the “up" leg knee towards your chest, holding 30 seconds each leg. Finish with a huge step out in front of you, 30 times total, alternating feet and bending both legs a little bit on each step you take.
(3) 20 arms reaching overhead
beginning with locking your elbows by your sides, then raising both arms over your head as if you were calling a touchdown. Count to three on each overhead reach. Then, put your arms down by your sides, and reach your right hand fingertips down towards the floor, lifting your left arm over your head as you do so. Try to reach down below your kneecap. Do this 10 times, counting to three each time your reach down. Then, switch sides and do the same thing. Finish with putting both of your hands on the floor (bend your knees as much as you need to) for a 30 second hold.
That’s right - this is all you need! Have a wonderful week. (And take 5 minutes.)
Your MineFit Coach,
See Study Link Here