Doing the Heavy Lifting

I hadn’t noticed things had gotten out of hand until my daughter started jiggling my upper arms when she walked by. How did that flab get there? Oh, no: I’m prematurely bat-winged!

I suppose I was deluding myself, assuming that my aerobic activity was taking care of my overall fitness. That worked in my 30s, but obviously not in my 40s.

Metabolism starts to slow and muscle mass decreases significantly in the 40s, says Larysa DiDio, a personal trainer interviewed for the article Healthy for Life: Fitness Needs for Every Decade of a Woman’s Life on WebMD.com. DiDio says weight training can help by boosting metabolism and building muscle.

According to the Mayo Clinic, you don’t have to spend lots of time lifting weights to get results. Two to three 20 to 30-minute strength training sessions a week is enough for most people. The Mayo Clinic says, “You may enjoy noticeable improvements in your strength and stamina in just a few weeks. With regular strength training, you can increase your strength 50 percent or more within six months—even if you’re not in shape when you begin.”

The term “strength training sessions” may sound daunting, but it’s definitely doable. In fact, you can do it yourself, your own way by customizing the sessions to go at your own pace in the privacy of your own home. Start-up costs are nil or minimal. You can use your own body weight as resistance, purchase inexpensive equipment like hand weights or resistance bands, or use household items as substitutes.

For starters, I decided to focus on my problem area. I dusted off a pair of five-pound hand weights and do basic arm exercises while watching American Idol with my daughter or just before I head off to bed. It takes me 10 minutes, tops.

There’s plenty of guidance online for simple strength training exercises. Remember to check with your doctor before beginning a new exercise program. The article from MayoClinic.com, Strength Training: Getting Stronger, Leaner and Healthier, has great advice for getting started.

Banishing bat wings is just one benefit of strength training, according to MayoClinic.com, strength training also helps:

• Develop strong bones
• Control your weight
• Reduce your risk of injury
• Boost your stamina
• Improve your sense of well-being
• Improve sleep
• Manage symptoms of chronic conditions such as arthritis, back pain, depression, diabetes, obesity and osteoporosis.

More

• Strength Training from Mayo Clinic
• Weight Training for Woman over 40: Your Body Only Better from More magazine
• Fitness Over 40 from More magazine
• 7 Exercises for Muscle Maintenance from Real Simple magazine