Living independently with health and vitality at 74 years old

I always emphasise to my clients the importance of collectively focusing on building muscle, improving cardiovascular health, and working on stability, mobility, and overall movement quality.

Of course, focusing on all of these areas will help you look fit, strong, and healthy.

More importantly, however, they contribute significantly to longevity. Affecting both lifespan (the number of years we live) and healthspan (the number of these years we live well).

So, I felt today’s post would be appropriate to briefly break down one of these key longevity pillars: Muscle building.

The image above compares the thigh bone (femur) from a top-down view. On the left, you have a 40-year-old triathlete; the middle image is from a 74-year-old sedentary male, and on the far right, a triathlete of the same age, 74.

While there are a few things to discuss from these images, I’d like to specifically pinpoint the small white dot you’ll notice in the middle of each leg. That’s the femur bone.

Look at the difference between the triathletes and the sedentary older gentleman. The man in the middle image with low bone density and muscle tissue is literally one fall away from doing irreparable harm.

His lack of muscle will mean his stability, balance, and control are already severely compromised, and therefore, the risk of falling is very high.

The research suggests that people over 65 that fall and break their hip, have a 30-40% chance of being dead within 12 months.

Staying active and lifting weights is essential for building muscle and bone density.

Again, not only will you look fitter, but regular resistance training provides the freedom to be independent and capable as you age. Your health will really skyrocket.

Here’s how:

• Increase in muscle.

• Increase bone strength.

• Heart health improvements.

• Improved stability, mobility, and control.

• Improved brain health.

• Improved metabolic health.

• Decreased risk of falls.

• Decreased risk of injury.

• Decreased risk of disease.

• Improved mood.

• Improved blood sugar control.

• Better quality of life.

• so much more.

Doing some weight training and building muscle and strength really will enhance your life in so many ways.

It’s also not as complicated as people think.

If you’re unsure how to get started, my free Robust Body exercise plan will be perfect for you. It’s bespoke to you and will provide you with the necessary steps to elevate your health through weight training.

Simply answer a selection of questions here to receive your exercise routine and wellbeing action plan.