Your habits- those actions you take or things you repeatedly do – are what define you.
Yes, goals are important – but the goal itself isn’t going to get you there. It’s the daily grind of taking the consistent action to establish positive habits and abolish negative habits that produce results.
The two best ways I’ve found to anchor a new habit are
1. write it down and check it off when done
2. speak it out loud to yourself, your family/friends/colleagues so that you have multiple accountability partners. Ask them to follow up with you or maybe even join you.
Specific support for up-leveling your health and productivity coming soon via my 21-day program – stay tuned!
Recent research has shown the benefits of strength training to include reduced risk of stroke, heart attack and diabetes. Specific to older adults, resistance training can reduce sarcopenia (age related muscle loss) and fall risk as well as help to maintain bone mass.
This article cites research concluding that “resistance exercise promoted better anti-inflammatory balance and physical performance simultaneously with an increase in cognitive profile in older women with cognitive impairment”.
Aim for 3-4 strength training sessions per week and choose exercises and weights that provide a challenge. If you’re just starting out, check with your doctor & consider body weight exercises, light dumbbells or resistance exercises or even household items.
A session or two with a trainer is a great idea to ensure you’re choosing the right weights & that your form is on point.
Can you go from standing to sitting to standing without wobbling or using your hands or knees?
Some research has shown a relationship between this movement and longevity. While not a direct correlation, it’s a good general test of functional strength and balance.
Try it & let me know if you can make it hands-free!
Harder than you’d like? I can help! My online program is almost ready. Follow along for updates!