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Loss of Strength & Energy As We Get Older

Loss of Strength & Energy As We Get Older

Getting older doesn’t automatically mean we need to have less vigour or energy. We’re choosing to remain active much later in life than in the past. To ensure a long and active life we need to maintain a strong and healthy body. 

Our golf drive is not carrying as far, our tennis serve is not as powerful and it’s becoming harder to keep up with others on the bike. The main contributing factor for this is decreased muscle size and strength. After middle age we lose around 8% of our muscle per decade and around 30% of our strength is lost between the ages of 50 and 70 (1,2). The good news is we can slow and even reverse this.

How do we feel stronger and more energetic? Firstly we need to make sure our bodies are fuelled enough. Getting adequate amounts of lean, nutrient dense proteins such as eggs and grass fed steak as well as carbohydrates like rice will provide the fuel for your body. Try just adding a little bit more to each of your meals without overeating.

Secondly, we need to move and rest! The less we move the more sluggish we feel. Regular exercise increases endorphins, boots cardiovascular health, improves sleep and many other positive aspects of your health. Sleep is crucial to recovery, strength and energy levels. Make sure you are getting the right amount of quality sleep each night. If you are having trouble sleeping I recommend chatting with your GP.

Break your exercise into two categories, cardiovascular and strength.

Your cardiovascular exercise can be anything that steadily increases your heart rate for a longer period of time such as walking, cycling, running and swimming. Improving your cardiovascular fitness will help you enjoy your chosen activity for longer without getting fatigued and recover faster. Strength exercises such as squats, rowing and pressing movements using weights will make a huge impact on how you feel. I strongly believe strength training is an absolute must if you want to live a fit and active life. Improving strength will enable you to fatigue less, feel stronger and feel like you have more energy from day to day.

Thirdly, we can conveniently help our bodies produce more energy and fatigue slower with high quality supplements. I formulated Boost Strength & Vitality for my clients to help them feel stronger and more energetic during their training and activities. This supplement has three key ingredients. Creatine HCL which has been shown to increase strength and energy (3,4), L-Citrulline which can improve blood flow and endurance (5,6) and Carnitine which can reduce fatigue and increase capacity for physical activity (7,8).

Making small changes to our diet, exercise and supplementation can make a big difference to how much energy we have and how strong we feel. Start by making gradual changes. Supplement with Boost Strength & Vitality daily and pick one area to focus on and implement it into your weekly routine. You will start to feel stronger and have more energy for your life.

*always consult your doctor or healthcare professional before starting an exercise program or taking any new supplements. The references for this article can be found on the Elements For Life website.