As we grow older, thoughts of kicking back, slowing down and enjoying some well-earned R&R start to cross our minds. Slowing down is good, but don’t forget to keep your muscles moving.

Bye Bye, Muscle Mass

Maintaining your strength is a challenge at any age. But around age 40, it gets even tougher. That’s when you start losing 8% of your muscle mass every 10 years. That means by the time you’re 70 you’ll have lost nearly 25%. And, age doesn’t affect just your muscles. It affects your bones, too, increasing your risk of developing osteoporosis and arthritis.

Hello, Good Health

Regular exercise can counteract some of those inevitable changes. It can also keep your mind, body and spirit strong because it decreases your risk of cardiovascular disease, diabetes, depression and dementia. Staying active can also help you lose or maintain your weight and increase your balance and flexibility.

Good Day, Gym

As you get older, your exercise routine may start to look a little different. Make sure to mix it up by adding some cardio here and some strength training there to keep your body movin’ and groovin’.

If you don’t have any limiting heart or orthopedic conditions, you should aim for:

• 150 minutes of moderate-intensity aerobic activity every week
• At least two days per week of strength training activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms)

If you’re looking for low-impact aerobic exercise, walking is easy on the joints. If high impact is more your style, proceed with caution.

NKCH offers more than 50 different land and water fitness classes. From our Getting Started With Exercise class, to Zumba and Aqua Zumba, to Yoga for Seniors, there’s something for everyone. Find your fit at nkch.org/Class, opens new tab.