Last week, we focused on how the push-up is still the ultimate and simplest barometer of fitness and strength training. This is because it tests the whole body by engaging muscle groups in the arms, chest, abdomen, hips and legs.
One advantage for older people of being being able to perform a modest number of push-ups is that they provide the strength and muscle memory for a person to prevent injury during a fall because push-up action is similar to the natural defensive response to falling.
But push-ups have benefits for all ages and both sexes. Natural aging causes nerves to die off and muscles to weaken. But regular exercise enlarges muscle fibers and can stave off the decline by increasing the strength of the muscle you have left.
Women are at a particular disadvantage because they start off with about 20% less muscle than men. Based on national averages, a 40-year-old woman should be able to do 16 push-ups and a man of the same age be capable of 27. By the age of 60, the figures drop to 6 and 17 respectively.
Tip for push-up starters: if the floor-based push-up in too difficult at first, begin by leaning against a counter-top at a 45-degree angle and pressing up and down. Once you handle this activity comfortably, try the move on some stairs. Before you know it, you’ll be able to do the same push-up on the floor, though don’t overdo it, even if push-ups eventually become second nature.
A regular exercise regime, which includes push-ups, combined with a balanced nutritious PCOS diet can help reverse an underlying cause of excess weight and obesity, namely the imbalance of blood glucose and insulin called Insulin Resistance. By reversing this latter condition, you can facilitate Polycystic Ovarian Syndrome weight loss.
- Take the PCOS Quiz! Get your score and assess your hormone health risks.
- Join our Facebook Sisterhood Group Pose your questions to this group of like-minded women. Get the answers to your questions and the support you need.
- Checkout the Hormone Reset. Guided Practices to eliminate anxiety, lose weight and boost energy.
We are committed to helping women reverse their symptoms of hormone imbalance – a major cause of excess weight gain, adult acne, unwanted facial hair, depression, anxiety, and heartbreaking female infertility.
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