Stronger With Age

This September, we’re highlighting longevity and smart ways to age well—because aging happens to all of us, but how we age is shaped by the choices we make today. Resistance training is a simple, proven tool—no hours at the gym needed. Short and consistent sessions can slow down muscle loss, strengthen bones, and make everyday life easier. Think of it as building strength so you can carry groceries, dance at weddings, and pop out of a chair like it’s no big deal—even in your golden years.

Resistance training is anything that makes your muscles push or pull against a challenge, such as:

• Your own body weight (squats, push-ups)

• Household objects heavy enough to make you work

• Resistance bands for controlled tension

• Weighted vests or classic gym equipment (dumbbells, barbells, kettlebells)

If it makes your muscles work harder than usual, it counts!

Benefits of Resistance Training

• Slows aging: Keeps your body stronger and more resilient.

• Prevents muscle loss: Reduces risk of sarcopenia.

• Supports blood sugar control: Helps manage energy and reduce diabetes risk.

• Strengthens bones: Lowers the risk of osteoporosis and fractures.

Everyday Examples

• Squats: Easier standing from chairs, cars, or lifting kids.

• Farmer Carries: Carry groceries, laundry, or bags with better strength and balance.

• Push-Ups: Build upper body strength for lifting, reaching, or opening doors.

• Planks: Strengthen your core for posture, bending, and twisting.

How to Start, Progress, and Succeed

1. Check in with your doctor: If you have conditions like high blood pressure, joint issues, or injuries. Sometimes working with a trainer or physical therapist is worth it for the extra guidance.

2. Start where you are: Use bands, light weights, or bodyweight exercises. Focus on proper form over heavy lifting.

3. Listen to your body: Use the Rate of Perceived Exertion (RPE) to check how hard you’re working. It’s a scale from 1 (super easy) to 10 (all-out). Aim for around 6 to 7— challenging but doable.

4. Progress gradually: Build strength by increasing resistance slowly over time. Remember, steady progress and consistency do more for your body than pushing too hard, too fast.

   • If squats at bodyweight feel like a 5, add light dumbbells until they hit that 6–7 zone. As your body adapts, slowly increase weight or reps. The goal is steady progress, not jumping to a 9 or 10 overnight.

5. Be flexible and kind: Life happens. If you miss a session, don’t stress—just pick up where you left off. Focus on the progress you’re making and cheer others on along the way.

The Takeaway

Time marches on, and while we can’t stop aging, we can choose how we move through it. Healthy aging isn’t about perfection, it’s about starting small, staying consistent, and knowing you can build strength at any age. Jemez Public Health offers a variety of programs and events to help kickstart your healthy lifestyle. Connect with a team member and get started today!