Incorporating Play Into Exercise

Andrew Heffernan discusses in his article "How Fun Fosters Fitness" the importance of incorporating play into your life especially when it pertains to exercise. Play can make exercising more exciting, fun and effective. Play is defined as "occupying oneself in an activity for amusement or recreation" according to Heffernan. In our world, play can include games, painting, dancing or even gambling but it is dependent on one's personal preference. Although there are not defined survival benefits for playing, play is wired in a particular survival area in our brain.

Play is sometimes done solely for the sake of enjoyment which is why some people view it as a poor use of their time. With our ever expanding daily schedule it can be hard to find to incorporate play into our days. Play has particular characteristics that help define it. Play is done voluntary for the sake of it being fun and exciting. Play can be structured but also has the potential to be spontaneous and allows room for freedom from time constraints. During moments of play, we typically lose our sense of being self-conscious and just enjoy our time. Play can involve multiple people which can harbor competition, fun and social interaction. Some examples of play include playing a musical instrument, dancing, sports, reading or art classes.  A lack of play time particularly when children are under the age of 10 has been shown to increase depression, addiction, lower impulse control and less meaningful relationships with others.

Incorporating play into exercise can take place in a variety of ways. When using gym equipment, play can be harnessed by using equipment with multiple purposes such as kettlebells, medicine balls, hula hoops or even logs in the backyard. These types of equipment can create excitement and fun while working out. Oftentimes, sports are played many years without much variety of other activities incorporated. It can be beneficial to play a plethora of sports to get you excited about exercising and play. The outdoors provides many opportunities for playful exercise. Parks, trails and lakes provide many options for the types of exercise you can partake in. Incorporating others into your exercise routine can increase fun. Try giving your workout partner a piggyback ride in place of dumbbells or pushing against them to simulate a weighted sled. To discover more ways to take care of your body, please visit our website at www.oxborochiro.com.

Source: https://experiencelife.com/article/play-on/

Increasing Muscle Mass Over the Years

As people age, appearances not only change but critical muscle mass can be loss that helps maintain good health. Sarcopenia is an age-related loss of muscle mass. According to Douglas Paddon-Jones in his article "More Muscle = Less Disease" sarcopenia can cause a 1% total muscle mass loss for every year after the age of 40. Muscle loss can cause it to be harder to lift objects, walk or maintain balance throughout the day. Sarcopenia makes it more difficult to stay physically active which causes an overall increase in chronic disease. 

To maintain muscle mass throughout the years, it is critical to consume protein and have an exercise routine. Douglas Paddon-Jones suggests for adults that struggle with sarcopenia that they consume at least 80 g to 90 g of protein a day. If you are a male or are physically active, talk with your doctor about consuming more protein than the recommended amount. If you suffer from kidney disease or another disease make sure to talk to your doctor because your protein intake may need to be limited. Protein intake can be made easier by focusing on getting 25 g to 30 g of protein at each meal and having protein-rich snacks. A breakfast that contains protein is essential for maintaining consistent intake. Some of these protein-rich sources could be chicken, pork, salmon, beans or soy nuts. Supplements such as whey protein or bars may be taken if you are unable to get enough protein. When choosing a supplement make sure it states that it has all essential amino acids. 

In regards to exercise and muscle mass maintenance it is important to make sure to stay active. Resistance training via lifting weights, yoga, pilates or resistance bands is a way to increase muscle mass. If you are choosing to lift weights to build muscle mass, it is imperative to build upon the amount of weights you are lifting and add additional repetitions and sets when training. This technique is called progressive resistance training and after doing this for a few months, sarcopenia sufferers could see a few pounds increase in muscle mass according to Douglas Paddon-Jones. 

Sources: 

http://bottomlineinc.com/muscle-less-disease/

https://www.oxborochiro.com