Dr. Wojo. Healthy Living. Simplified.

Why do we gain weight as we age? There are several reasons - and not all of them are fully understood. But researchers are studying several aging factors that affect weigh gain as we age:

• Slower metabolism
• Loss of muscle cells
• Muscle cells that don’t repair as easily
• Changes in hormone levels that account for the loss of muscle fiber
• Worn out muscle cells that don’t burn calories as effectively as they once did

Bottom line? Your weight may have stayed steady over the last 30 years, but the number of optimally functioning muscle cells has not. Chances are, the percentage of muscle in your body is lower at 60 than it was at 30. And that can lead to weight gain or even contribute to diabetes - lower muscle mass means your body has to work harder to regulate glucose metabolism.

Exercise is important at any age. And Baby Boomers are a growing market at the local gym. According to an International Health, Racquet and Sportsclub Association (IHRSA) survey, gym membership among the 55-plus group in the United States jumped from 1.5 million in 1987 to 9.9 million in 2007.

So what can you, as a Baby Boomer do to build muscle and burn calories? First, check with your physician to ensure your exercise program is right for you. Then:

• Get your heart pumping. Thirty minutes of moderate cardio three to five days a week - be it a brisk walk, a swim, bicycling or jogging - is ideal.
• Get strong. Weight training, if your physician gives you the ok, is fantastic for building muscle and helping maintain strong bones. You can also take classes that use resistance bands. It’s best to take a day off between weight training to give your muscles a chance to recover.
• Focus on flexibility and balance. Staying flexible will help you maintain better balance and avoid falls. Yoga classes are a great way to work on both flexibility and balance, while gaining moderate cardio exercise as well.
• Build a strong core. A strong abdomen and core helps you reduce your risk for back injuries and pain. Most gyms offer core-specific classes, such as Pilates, that can help you.
• Variety is a good thing. Another key is not getting in an exercise rut. Your body will quickly adapt to your exercise routine, so it’s best to alter your exercises and get a good blend of all of the above. Be sure you do some cardio at least three times a week, and alternate core exercises with those that work on flexibility and balance.

Remember, everything in moderation. Low-impact, moderate exercise that gets your heart pumping, your blood flowing, your muscles warm and makes you feel energized is ideal. Moderate activity will help you reduce your risk for cardiovascular disease, help you build and maintain muscle mass that will more efficiently burn calories, reduce your risk for injuries caused by overuse and build a stronger you.