(NAPSA)—For many older adults, soreness after exercise, consider a mas- E 7 growing older seemsto involve an inevitable loss of strength, energy and vigor— sage, an Epsom salts bath or intermittent hot and cold showers, as well as butthat neednotbe, says the Centersfor properstretching and cooldown. ‘The frailty and decreased energy associated with agingare largely due to muscle loss due to inactivity. And when it comes to muscle, the old sayingis true: “Use it or loseit” What To Do Oneof the best ways to keep muscles are major health concerns for weekend athletes. Signs you should lookfor alerting you to rest your muscles and avoid overtraining are a higher than normal resting heartrate, disrupted sleep due to Disease Control and Prevention (CDC). healthy and strong, the CDC advises, is through exercises called strength training. WhyTo DoIt Done regularly, strength training builds bone and muscle and helps to preserve strength, independence and energy. These exercises are safe and effective for women and menofall ages, including those who are not in perfect health. In fact, people with health concerns—such as arthritis or heart disease—often benefit the most from lifting weights a few times each week. Strength training, the CDC adds, can also reduce the signs and symptomsof: Arthritis—It reduces pain andstiffness andincreases strength and flexibility. Diabetes—It improves glycemic control. Osteoporosis—It builds bone density and reducesriskforfalls. Heart disease—It reduces cardiovascular risk by improving lipid profile andoverall fitness. Obesity—It increases metabolism, which helps burn more calories and helps with long-term weight control. Back pain—It strengthens back and abdominal muscles to reduce stress on the spine. Whats more, studies have shown that people who exercise regularly sleep better and have less depression, more self-confidence and self-esteem, and a greater sense of well-being. Muscle strains and muscle pulls You can enjoy your strength training workout more when you heed a few hints to reduce your risk of injury and relieve muscle pain. Fortunately, strength training exercises are easy to learn, and have been proven safe and effective through years of thorough research. What’s more, you may be relieved to learn, there are ways to train without undostrain, aches and pains. To Doctor’s Advice help, Bob Arnot, M.D., an award-winning journalist, author of 12 books on nutrition and health, host of the “Dr. Danger” reality TV series, previously Chief Medical Correspon- dent for NBC and CBS News, and Chief Foreign Correspondent for MSNBC and NBC, offers this advice: Find a few minutes at least two to three times a week to maintain general fitness. Try three or four five-minute bursts of activity such as walking or climbing thestairs at the office. ‘Take two or three more minutes a day for yoga breathing and movements to help your body maintain balance, usable strength, flexibility and muscular restoration. Spend another few minutes every day and before any vigorous exercise doing calf stretches and forward bends. Stay hydrated before, during and after your workout. To reduce your risk of muscle an elevated heart rate, muscle cramping and muscle twitching. Eat right. In addition to lots of fruits and vegetables and a few lean meats, consumefoods with magnesium, which helps fight inflammation, and with vitamin B12—especially if you're over 50—suchasfortified cereals. Drink three cups of fat-free or low-fat milk throughout the day or consume the equivalent in yogurt, cheese or other dairy products. Consider an anti-inflammatory diet—cut out sugar, potatoes, tomatoes and eggplant. e Go topical. Topical pain reliev- ers such as creams, gels and patches worklocally. For example, the Salonpas Lidocaine 4% Pain Relieving Gel-Patch provides the maximum strengthof lidocaine available without a prescription. According to the Center for Medicare Advocacy, “[Lidocaine] is a highly effective pain reliever and its unique non-narcotic and nonaddictive properties makeit a benign alternative to opioids, without the risks and devastating side effects of opioids.” These unscented patches can desensitize aggravated nerves and provide numbingrelief generally within an hour of application. Learn More For further health hints from Dr. Arnot and others and information on relieving aches and pains, go to http:// salonpas.us.
