The process of aging is of great interest to me. I find it amazing how many people look (and act in regard to fitness) much younger than their biological age; and unfortunately the reverse is true as well. It has also become increasingly clear as to why this is: primarily activity level and diet.

My parents are 71 (father) and 65 (mother); they look and feel pretty darn good and are very fit for their age in relation to most of their peers. My parents often hear that they are "so lucky" to be in such good health and that they are fit only because two of their daughters are personal trainers. I assure you that their fitness level has nothing to do with luck and the mere fact that they are fit due to us being personal trainers is, in a word, ridiculous! Here is why they are fit: My father plays tennis 3 times per week, rides his recumbent bicycle year round outdoors (does the Hilly Hundred every year; even if he has to do it alone!). My mother also plays tennis just as often, swims and walks. And both of them come to So.Be.Fit. twice a week and make fitness a big priority in their schedule. Oh, and not to mention, both of them are cancer survivors. This being said, the word luck does not apply in this case.

Yes, many people do experience a slower metabolism as they age, and therefore weight gain as well. However, it is not aging in and of itself that causes this. There is a phenomenon called muscle atrophy or muscle wasting associated with age which is basically the loss of muscle mass as people get older. For example, if you or someone you know has broken a leg bone and had to have the injured region placed in a cast, the muscle in that part of the leg would be a lot smaller compared to the muscle on the other, un-casted leg. This is where the saying, "use it or lose it," applies. The less you use the muscle, the less muscle you'll have.

As most people know, muscle burns more calories compared to fat so when we lose muscle mass as we age, we also slow down our metabolism. A lot studies have been done on aging and Holly Van Remmen, co-author of an aging study at the University of Texas Health Science Center at San Antonio, says that, "Age-related muscle atrophy in skeletal muscle is inevitable. However, we know it can be slowed down or delayed."

So, how do we delay muscle atrophy? The only answer is exercise. In this case I'm not talking about cardiovascular exercise. I'm talking about strength training exercises where you lift weights like dumbbells and barbells to either maintain your muscle mass or increase it. Muscles burn four more calories per pound compared to fat. That number doesn't sound a lot but increased muscle tissue will increase your average daily metabolic rate which adds up in the long run. This means that just by adding a few pounds of muscle, you will automatically increase your metabolism thereby by fighting age related muscle wasting. Strength training will specifically help us if we want to prevent slower metabolism as we age. Usually, lifting weights 2-3 times a week for 30-45 minutes is sufficient for most people who want to maintain or build muscle. Also, regular exercise increases energy. . . So, the next time you think you don't have the energy to exercise tell yourself "I don't have the energy not to".

But if you don't feel like strength training to prevent muscle loss and a slower metabolism as you age, encourage your kids to become personal trainers. . . and then you'll be set! ☺