By Michael A. Amaral, MD
Spine & Sacroiliac Specialists
Atlanta, GA

There are now many studies showing that exercise promotes good health and reduces the risk of diseases such as high blood pressure, obesity, high cholesterol, osteoporosis, diabetes, cancer, stroke, arthritis, back pain and other ill health conditions. Exercise also improves digestion and food transit. It helps sleep and pretty much all other functions of the human body.

But, cardiovascular exercise (such as walking, swimming and bicycling) by itself is not sufficient to build muscles in a proportionate fashion, especially the muscles groups that become most important as we age.

Why Do You Need Resistance Training?
Resistance training (weight training) builds muscles, burns calories and strengthens the bones and ligaments.

As we age, we lose several percent of our muscle mass each decade after peaking in our 20s. This slows our metabolism, leaving us with a tendency to gain weight. Coupled with the poor eating habits so common in our Western culture, we are witnessing an epidemic of obesity. Obesity has been linked with many of the risk factors listed previously, especially cancer, diabetes and heart disease.

Muscles also have an important role in stabilizing our bones and joints, especially in the spine. Strong supporting muscles delay and minimize the effects of arthritis.

Resistance training increases muscle mass. Muscles burn more calories than fat (five to six times more), even when they are at rest, helping to keep us lean and well toned. Aerobic exercise becomes more beneficial when it mobilizes more muscles.

It has been shown that weight and strength training can be started at any age, even if you're in your 90s.

It's Never Too Late To Get Started!
Weight training is the foundation of the magic formula that will enable you to reclaim some of the vitality of youth. Other important components include cardiovascular exercise, increased general activity, proper diet, sufficient rest and a positive mental attitude — believing in the possibility.

When it comes to muscles, it's pretty much "use it or lose it"! No youth/weight loss pill that might be invented in the foreseeable future will change that.

It's not time that ages you the most, but the lack of exercise, poor nutrition and lack of rest!

Excerpt from "Being 81, Feeling 18: Slow Aging and Regain the Vitality of Youth" by Michael Amaral, MD. To order a copy of the book, send $14.95 to Spine & Sacroiliac Specialists, 550 Peachtree NE, Suite 1770, Atlanta GA 30308, or visit the Spine & Sacroiliac Specialists Web site at www.spineandsacroiliac.com.

Copyright 2006 Michael A. Amaral MD. Reprinted with permission.

The inclusion of this book excerpt on our Web site is for informational purposes only. It does not represent an endorsement by Medtronic Inc., and is not intended as a substitute for professional medical advice, diagnosis or treatment. Before starting any exercise program, always seek the advice of your physician or other qualified health professional.

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