00:00:00
and I believe that it's very important
00:00:03
for us to prepare for our latter years
00:00:06
how many people don't do that and their
00:00:08
latty years unfortunately are spent in
00:00:11
Misery we need to be preparing for our
00:00:14
latty years and one of the probably most
00:00:17
effective ways to do that is to keep the
00:00:20
body strong fit did you know that weak
00:00:23
legs are one of the first signs your
00:00:25
body gives you when it's starting to
00:00:26
break down it's not just about
00:00:28
struggling to climb stairs or feeling
00:00:30
unsteady on your feet it's a warning
00:00:33
that your Independence your mobility and
00:00:35
even your longevity are at risk but
00:00:37
here's the shocking part this doesn't
00:00:40
have to be your reality what if I told
00:00:42
you that with the right Foods the right
00:00:44
exercises and a few simple habits you
00:00:47
could not only stop this decline but
00:00:49
reverse it stay with me because what
00:00:51
you're about to learn could change how
00:00:53
you age forever before we start drop in
00:00:57
the comments from where you are watching
00:00:59
this video
00:01:00
and what health topic you'd like to see
00:01:02
in the next video a special thank you
00:01:05
for joining us today we're giving away
00:01:07
100 free copies of my bestselling book
00:01:09
to subscribers so if you haven't already
00:01:12
make sure to hit that subscribe button
00:01:14
and leave a comment about why you want
00:01:16
to win my bestselling book aging can
00:01:19
feel like a slow betrayal one day you're
00:01:21
running marathons the next you're
00:01:23
struggling to get off the couch but
00:01:25
losing strength balance and Mobility
00:01:27
doesn't have to be inevitable there are
00:01:29
simple science backed ways to keep your
00:01:31
legs strong your balance sharp and your
00:01:34
body feeling Young no matter your age in
00:01:36
this video we'll explore why leg muscles
00:01:38
weaken over time the best nutrient-rich
00:01:41
foods to fuel your strength and the
00:01:43
exact exercises to improve balance and
00:01:46
stability by the end you'll have
00:01:47
everything you need to not just slow
00:01:49
aging but Thrive through it let's dive
00:01:52
in the human growth hormone also
00:01:55
increases the circulation of the blood
00:01:58
to the skin
00:02:00
now the effect of this is it slows down
00:02:04
aging no wonder the movie stars pay
00:02:07
$1,000 a week for this human growth
00:02:10
hormone because their profession is
00:02:12
dependent on them looking good and you
00:02:14
can see this helps you look
00:02:17
good people ask me how often do you
00:02:19
exercise I say
00:02:21
daily
00:02:23
daily daily cuz I want that human growth
00:02:27
woman
00:02:30
so when people say barara what do you
00:02:32
put on your skin what's your moisturizer
00:02:34
I say
00:02:35
nothing nothing what I do I spend my
00:02:39
money on good quality nuts and seeds and
00:02:43
avocados and olive oils you lovely cold
00:02:47
pressed and I exercise every morning how
00:02:51
could I miss out on my daily human
00:02:53
growth hormone why do leg muscles weaken
00:02:56
with age let's start with a big question
00:02:59
why do our legs get weaker as we age
00:03:02
it's not just about getting older it's
00:03:04
about what's happening inside your body
00:03:07
after the age of 30 we start losing
00:03:09
muscle mass at a rate of about three 5%
00:03:12
per decade this process called
00:03:15
sarcopenia speeds up even more after 60
00:03:18
but it's not just about muscle loss your
00:03:21
bones become less dense your joints lose
00:03:24
their cushioning and your nerves don't
00:03:27
communicate with your muscles as
00:03:29
efficiently
00:03:30
the result weakness instability and a
00:03:34
higher risk of Falls which by the way
00:03:37
are the leading cause of injury deaths
00:03:40
in older adults but here's the good news
00:03:43
you can fight back and it starts with
00:03:46
understanding the three key areas we're
00:03:49
going to cover today nutrition exercise
00:03:52
and lifestyle habits let's break it down
00:03:56
the importance of strong and healthy
00:03:58
legs for longevity and overall health
00:04:01
now let's take a moment to talk about
00:04:03
why strong and healthy legs are so
00:04:05
critical for longevity and overall
00:04:07
health think of your legs as the
00:04:09
foundation of a house if the foundation
00:04:11
is weak the entire structure is at risk
00:04:14
your legs are the foundation of your
00:04:15
body they carry you through life
00:04:18
literally but their importance goes far
00:04:20
beyond just walking or standing strong
00:04:23
legs are directly linked to a longer
00:04:26
healthier life here's why first your
00:04:29
legs have has some of the largest
00:04:30
muscles in your body your quadriceps
00:04:33
hamstrings and glutes these muscles
00:04:36
aren't just for show they're powerhouses
00:04:38
that support your entire body when these
00:04:41
muscles are strong they take pressure
00:04:43
off your joints reduce your risk of
00:04:45
injury and help you maintain proper
00:04:47
posture but when they weaken everything
00:04:51
else starts to suffer your knees and
00:04:53
hips take on more stress leading to pain
00:04:55
and arthritis your lower back
00:04:57
compensates often resulting in chronic
00:05:00
discomfort and your overall Mobility
00:05:02
declines making it harder to stay active
00:05:05
and independent but it's not just about
00:05:07
physical health strong legs are also a
00:05:10
key player in your cardiovascular health
00:05:12
your leg muscles act as a second heart
00:05:14
pumping blood back up to your torso with
00:05:16
every step you take this is especially
00:05:19
important as you age because poor
00:05:20
circulation can lead to a host of
00:05:22
problems from swollen ankles to blood
00:05:24
clots by keeping your leg muscle strong
00:05:27
you're essentially giving your heart a
00:05:29
helping hand
00:05:30
improving blood flow and reducing your
00:05:32
risk of heart disease and let's not
00:05:34
forget about balance strong legs are
00:05:36
your body's first line of defense
00:05:38
against Falls which are a leading cause
00:05:40
of injury and even death in older adults
00:05:43
every year millions of people over 65
00:05:46
suffer Falls and many never fully
00:05:48
recover but here's the thing Falls
00:05:51
aren't just accidents they're often the
00:05:54
result of weak legs and poor balance by
00:05:57
strengthening your legs you're not just
00:05:59
improving your stability you're
00:06:01
protecting yourself from one of the
00:06:03
biggest threats to your
00:06:07
Independence but perhaps the most
00:06:09
surprising benefit of strong legs is
00:06:11
their impact on your brain Studies have
00:06:13
shown that leg strength is closely
00:06:15
linked to cognitive Health one study
00:06:18
published in the journal gerentology
00:06:19
found that older adults with stronger
00:06:22
legs performed better on memory and
00:06:24
problem solving tests why because the
00:06:26
muscles in your legs send signals to
00:06:28
your brain that stimul imate the
00:06:30
production of new neurons in other words
00:06:32
strong legs can literally help keep your
00:06:34
brain young and then there's the
00:06:36
longevity Factor research has
00:06:38
consistently shown that people with
00:06:40
stronger Legs live longer healthier
00:06:42
lives a study from King's College London
00:06:45
found that leg power was a better
00:06:46
predictor of Aging than any other
00:06:48
biomarker including blood pressure or
00:06:50
cholesterol levels the reason strong
00:06:53
legs are a sign of an active engaged
00:06:55
lifestyle one that keeps your body and
00:06:57
mind in Peak condition so when we talk
00:06:59
about keeping your legs strong we're not
00:07:01
just talking about avoiding aches and
00:07:03
pains we're talking about preserving
00:07:05
your Independence protecting your heart
00:07:07
sharpening your mind and adding years to
00:07:09
your life your legs are the engine that
00:07:12
drives your body and by taking care of
00:07:15
them you're taking care of your future
00:07:17
self the role of nutrition in
00:07:20
maintaining leg strength let's start
00:07:22
with nutrition because what you eat
00:07:25
plays a massive role in maintaining
00:07:28
muscle strength and Mobility
00:07:30
first up protein your muscles are made
00:07:33
of protein and as you age your body
00:07:36
becomes less e efficient at using it to
00:07:39
build and repair muscle that's why older
00:07:41
adults need more protein than younger
00:07:43
people aim for about 1.2 to 1.6 G
00:07:48
protein per kilogram of body weight
00:07:51
daily great sources includ Le Meats fish
00:07:53
eggs beans and dairy but don't stop
00:07:57
there pair your protein with food rich
00:08:00
in omega-3 fatty acids like salmon
00:08:03
walnuts and flax seeds Omega-3s reduce
00:08:06
inflammation which can help protect your
00:08:08
joints and
00:08:09
muscles next let's talk about vitamin D
00:08:13
and calcium these two are like the
00:08:15
dynamic duo for bone
00:08:17
health without enough vitamin D your
00:08:20
body can't absorb calcium properly which
00:08:23
can lead to weaker bones and a higher
00:08:26
risk of
00:08:27
fractures you can get vitamin D from
00:08:30
sunlight fatty fish and fortified foods
00:08:33
but many people need a supplement
00:08:35
especially in the
00:08:37
winter calcium rich foods like Dairy
00:08:40
leafy greens and almonds are also
00:08:42
essential now let's not forget about
00:08:45
antioxidants foods like berries spinach
00:08:49
and nuts are packed with antioxidants
00:08:51
that fight oxidative stress major
00:08:53
contributor to muscle
00:08:55
aging it's vital that you drink water
00:08:58
one lady said to me I won't be able to
00:09:00
walk in the morning cuz I faint and I
00:09:03
said well do you have water she said no
00:09:05
I don't like
00:09:07
water where where where you got to have
00:09:09
water the body the body needs its water
00:09:13
but when you drink that water in the
00:09:14
morning and then go on your walk and
00:09:17
your body is starting to to uh work it
00:09:20
needs more fuel those little molecules
00:09:23
of glucose are plucked and through the
00:09:25
pathway plucked and through the pathway
00:09:27
It's a Wonderful process
00:09:30
and finally don't underestimate the
00:09:32
power of hydration your muscles are
00:09:34
about 75% water and even mild
00:09:38
dehydration can lead to weakness and
00:09:40
fatigue aim for at least eight cups of
00:09:43
water a day more if you're active but
00:09:46
let's dive deeper into specific foods
00:09:49
that can help maintain leg strength and
00:09:52
muscle mass here are some other nutrient
00:09:56
Rich options you should consider adding
00:09:58
to your diet
00:10:00
eggs eggs are a complete protein Source
00:10:03
meaning they contain all nine essential
00:10:04
amino acids your body needs to build and
00:10:07
repair muscle they're also rich in line
00:10:09
and amino acid that plays a key role in
00:10:11
muscle protein synthesis plus eggs are
00:10:14
versatile and easy to incorporate into
00:10:16
any meal Greek yogurt Greek yogurt is
00:10:19
not only high in protein but also
00:10:21
contains probiotics that support gut
00:10:23
health a healthy gut can improve
00:10:26
nutrient absorption ensuring your
00:10:28
muscles get the fuel they they need op
00:10:30
for plain unsweetened varieties to avoid
00:10:32
added sugars salmon salmon is a
00:10:35
Powerhouse of nutrition it's rich in
00:10:37
high quality protein and omega-3 fatty
00:10:39
acids which reduce inflammation and
00:10:42
support Muscle Recovery the vitamin D
00:10:44
and salmon also AIDS in calcium
00:10:46
absorption promoting strong bones quo
00:10:49
this ancient grain is a complete protein
00:10:51
and a great source of complex
00:10:53
carbohydrates which provide sustained
00:10:55
energy for your workouts it's also rich
00:10:58
in magnesium a mineral that supports
00:11:01
muscle function and Recovery lentils
00:11:03
lentils are a fantastic plant-based
00:11:05
protein Source they're also high in
00:11:07
fiber which helps regulate blood sugar
00:11:10
levels and keeps you feeling full longer
00:11:13
this can be particularly beneficial if
00:11:14
you're trying to maintain a healthy
00:11:16
weight while preserving muscle mass
00:11:19
almonds almonds are a great snack for
00:11:22
muscle Health they're rich in Protein
00:11:24
healthy fats and vitamin E and an
00:11:26
antioxidant that helps reduce muscle
00:11:28
damage caused by oxidative stress a
00:11:31
handful of almond can be a perfect
00:11:32
post-workout snack pumpkin seeds these
00:11:35
seeds are a nutritional Powerhouse
00:11:38
packed with Protein healthy fats and
00:11:40
magnesium magnesium is crucial for
00:11:42
muscle contraction and
00:11:44
relaxation making pumpkin seeds a great
00:11:46
addition to your diet by incorporating
00:11:49
these Foods into your diet you're not
00:11:51
just feeding your muscles you're giving
00:11:53
your body the tools it needs to stay
00:11:56
strong mobile and resilient as you age
00:11:59
remember it's not about eating one
00:12:01
Miracle food it's about creating a
00:12:04
balanced nutrient-rich diet that
00:12:06
supports your overall health and muscle
00:12:08
maintenance exercises to strengthen legs
00:12:11
and improve balance but nutrition is
00:12:13
only half the battle to keep your legs
00:12:16
strong and your balance sharp you need
00:12:18
to move and not just any movement
00:12:21
specific exercises that Target strength
00:12:23
stability and coordination let's start
00:12:26
with strength training lifting weights
00:12:28
or using resistance bands can help
00:12:30
rebuild muscle mass and improve bone
00:12:32
density focus on exercises that work
00:12:34
your legs like squats lunges and leg
00:12:37
presses start light and gradually
00:12:40
increase the weight as you get stronger
00:12:42
now let's talk about balance one of the
00:12:45
best ways to improve balance is through
00:12:47
exercises that challenge your stability
00:12:50
try standing on one leg for 30 seconds
00:12:52
then switch it if that's too easy close
00:12:55
your eyes or stand on a soft surface
00:12:57
like a pillow y and Tai Chi are also
00:13:00
fantastic for improving balance and
00:13:03
coordination and here's a fun one
00:13:05
rebounding that's right jumping on a
00:13:07
mini trampoline rebounding is low impact
00:13:09
but highly effective at improving
00:13:11
balance strengthening leg muscles and
00:13:13
even boosting lymphatic
00:13:15
drainage plus it's a lot more fun than
00:13:18
traditional exercises finally let's talk
00:13:21
about walking it's simple it's free and
00:13:24
it's one of the best things you can do
00:13:26
for your legs and overall health aim for
00:13:29
at least 30 minutes of brisk walking
00:13:31
most days of the week if you're feeling
00:13:34
adventurous try adding intervals
00:13:36
alternate between walking and jogging to
00:13:39
get your heart rate up and build
00:13:41
endurance but let's dive deeper into two
00:13:43
specific areas calf exercises and the
00:13:46
benefits of using a rebounder these are
00:13:48
often overlooked but can have a massive
00:13:51
impact on your leg strength balance and
00:13:53
overall health did you know you have a
00:13:55
second heart it's your calf muscle
00:14:00
do you ever wonder how the blood gets
00:14:03
back to the heart you see your arterial
00:14:06
system is the blood coming away from the
00:14:08
heart and your Venus system is the blood
00:14:10
coming back to the heart it is your calf
00:14:13
muscles and I think you'll agree with me
00:14:16
when you've been on the rebounder those
00:14:18
calf muscles they're constantly working
00:14:20
so your second heart is getting those
00:14:23
blood back that's why rebounding is so
00:14:26
effective for Vargus veins you don't get
00:14:29
you don't get Vargus arteries do you get
00:14:31
Vargus veins it's that Venus system
00:14:34
that's affected and that's why in the
00:14:37
plane they tell you to to move your foot
00:14:39
don't you cuz when you move your foot
00:14:41
you're you're moving your calf
00:14:43
muscle the power of calf exercises your
00:14:47
calves seem like the most glamorous
00:14:49
muscles but that they're absolutely
00:14:51
essential for Mobility balance and
00:14:54
overall leg strength the calf muscles
00:14:56
specifically the gastri nemus and Solus
00:14:59
play a crucial role in Walking running
00:15:02
and even standing when these muscles are
00:15:04
strong they help Propel you forward
00:15:06
absorb shock and stabilize your ankles
00:15:09
but when they're weak you're more prone
00:15:11
to injuries like a chills tendonitis
00:15:13
shin splints and even Falls so how do
00:15:17
you strengthen your calves here are a
00:15:19
few simple yet effective exercises calf
00:15:21
razors this is the classic calf exercise
00:15:25
stand with your feet shoulder width
00:15:26
apart then slowly rise onto your POS
00:15:29
lifting your heels off the ground hold
00:15:31
for a second then lower back down for an
00:15:34
extra challenge try doing this on one
00:15:36
leg or holding weights jump rope jumping
00:15:39
rope is a fantastic way to strengthen
00:15:41
your calves while also getting a cardio
00:15:44
workout it improves coordination agil
00:15:46
and endurance all while giving your
00:15:49
calves a serious burn stair climbing
00:15:51
whether you're using a stair climber
00:15:53
machine or just climbing actual stairs
00:15:56
this activity targets your calves and
00:15:58
glutes while also boosting your
00:16:00
cardiovascular fitness seated calf
00:16:03
raisers if you have access to a gym
00:16:05
seated calf raise machines are great for
00:16:07
isolating the Solus muscle which Lies
00:16:10
Beneath the gastric nus this muscle is
00:16:12
crucial for stability and endurance
00:16:15
strong calves don't just make your legs
00:16:17
look good they improve your posture
00:16:20
reduce your risk of injury and make
00:16:22
everyday activities like walking and
00:16:24
climbing stairs easier and let's not
00:16:26
forgetting strong calves are a key key
00:16:29
component of balance which becomes
00:16:31
increasingly important as we age I've
00:16:33
come to the conclusion that people age
00:16:35
CU they stop jumping what's the all
00:16:37
saying we should jump for
00:16:39
joy so why is the rebounder so
00:16:44
powerful well three three forces come
00:16:48
together with the rebounding cuz I
00:16:50
always want to know why three forces
00:16:52
come together one force is Define
00:16:56
gravity
00:16:59
so Defying Gravity is one of the
00:17:03
forces there's another force that comes
00:17:07
to play and that is acceleration so when
00:17:10
you're leaping off the mat up into the
00:17:14
air you're
00:17:15
accelerating and then just as you get to
00:17:18
the top of your jump you experience
00:17:21
deceleration so
00:17:24
acceleration and
00:17:26
deceleration the magic of rebounding now
00:17:29
let's talk about rebounding a low impact
00:17:32
High reward exercise that's gaining
00:17:34
popularity for its incredible benefits
00:17:37
rebounding involves jumping on a mini
00:17:39
trampoline and while it might look like
00:17:41
Child's Play It's a Powerhouse workout
00:17:44
for your legs and overall health here's
00:17:47
why rebounding is so effective
00:17:48
strengthens leg muscles every time you
00:17:51
jump your leg muscles especially your
00:17:53
calves quads and glutes engag to propel
00:17:57
you upward and absorb the impact when
00:17:59
you land this repetitive motion builds
00:18:01
strength and endurance without putting
00:18:04
excessive strain on your joints improves
00:18:06
balance and
00:18:07
coordination rebounding forces you to
00:18:10
stabilize your body with each bounce
00:18:12
which improves your balance and
00:18:14
coordination over time this is
00:18:16
especially beneficial for older adults
00:18:18
who want to reduce their risk of Falls
00:18:20
boosts lymphatic drainage unlike the
00:18:23
circulatory system which has the heart
00:18:25
to pump blood the lymphatic system
00:18:28
relies on movement to function
00:18:30
rebounding stimulates the lymphatic
00:18:32
system helping your body detoxify and
00:18:34
boosting your immune system enhances
00:18:36
cardiovascular health rebounding gets
00:18:39
your heart rate up making an excellent
00:18:41
cardio workout it improves circulation
00:18:43
lowers blood pressure and increases
00:18:45
oxygen delivery to your cells low impact
00:18:49
on joints unlike running or jumping on
00:18:51
hard surfaces rebounding is gentle on
00:18:54
your joints the trampoline absorbs much
00:18:56
of the impact reducing the risk of iny
00:18:59
while still providing an effective
00:19:00
workout fun and stress relieving let's
00:19:03
be honest rebounding is just plain fun
00:19:06
The Bouncing motion releases endorphins
00:19:08
which can improve your mood and reduce
00:19:10
stress plus it's a great way to add some
00:19:13
playfulness to your Fitness routine to
00:19:16
get started with rebounding all you need
00:19:18
is a mini trampoline and a few minutes a
00:19:21
day begin with gentle bounces then
00:19:24
gradually increase the intensity as you
00:19:26
build confidence and strength you you
00:19:28
can even incorporate simple moves like
00:19:30
jumping jacks or twists to keep things
00:19:33
interesting so let's recap aging doesn't
00:19:36
have to mean losing your strength
00:19:37
balance or independence by focusing on
00:19:40
nutrient rich foods like protein
00:19:43
Omega-3s and antioxidants you can fuel
00:19:46
your muscles and protect your
00:19:48
joints by incorporating strength
00:19:50
training balance exercises and
00:19:52
activities like rebounding you can
00:19:54
rebuild muscle improve stability and
00:19:56
boost your overall health and by staying
00:19:59
consistent you can not only slow down
00:20:01
the aging process you can Thrive through
00:20:03
it and that's all for today if you found
00:20:06
this video helpful hit that like button
00:20:08
and subscribe for more tips on living
00:20:09
your healthiest strongest life if you
00:20:12
have any questions or need further
00:20:14
advice please drop them in the comments
00:20:16
below thanks for watching and remember
00:20:18
your legs are worth taking care of see
00:20:20
you next time and as always stay
00:20:23
informed stay healthy
