Pushups for Life

Submitted by admin on Mon, 05/06/2019 - 23:58

As patients get older, many times they do not exercise as strenuously as their younger days. Patients will get down to just doing a treadmill or elliptical but do not do any resistance exercises for maintenance or to increase muscle mass.  Maintaining muscle mass is a key to longevity.

Look at the current article.
Pushups and Men  There are three major areas of body muscle mass. The upper extremity is frequently the first to lose muscle mass as patients get older. The second one to lose is muscle for core and balance strength. The last area to lose is the lower extremities.

Many times I go back to the Paleo concept. Genetically, there have not been any significant changes since the Paleolithic times. So maintaining lower muscle strength has to do with survival. We need to move to survive.

How many push-ups can you do? The other thing is looking at something like a deep squat. Can you get down into a deep squat like an Asian and get up without any help using your hands?
SQUAT BLAST These are some simple measures that even go back to middle school physical education that can measure our underlying muscle strength.

It is important to maintain the ability to achieve a maximum heart rate--- for the Paleo people it was for survival or to catch prey. Over age 60 look at 150-160 beats / minute as your peak to maintain a level with active physical life and independence.
 
As we get older, body weight exercises are a very good way to do resistance work. Push-ups, sit ups, and chair dips are things that can be done in a hotel room. These should be performed to get to the maximum heart rate. So high intensity can be done with body weight resistance training, killing two birds with one stone. Two or three times a week for 10 or 15 minutes will help maintain muscle mass. To me, this is a key to longevity.

I will follow shortly with comments about aerobic exercises such as a treadmill and jogging. Not so worthwhile for us.