Fat replaces muscles as people age, unless they exercise to offset this natural process. Women and men after the age of 35 lose muscle mass at a rate of approximately 1/3 pound per year. Strength training exercises, using lightweight, hand-held weights while walking, make muscles stronger and strengthen the skeleton. The bones strengthen because the weights cause muscles to contract. These muscles and ligaments then create a traction or tension on the bone, thus causing the bone to strengthen by absorbing more calcium from the bloodstream and losing less calcium from the bone. This process increases the mineral content of the bones, thus strengthening the bones and making them less brittle as you age.
What does all this mean? It means your muscles will become more defined and shapely and you will feel stronger because your muscles are actually stronger. You will have better balance and greater joint flexibility. You will feel more energetic and more confident. Your bones will be structurally stronger and less likely to break; therefore, you will be less likely to develop osteoporosis or thinning of the bones as you get older.
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