As we age, we lose muscle and bone density. That’s no surprise. But how much we lose might raise eyebrows. Beginning at 35, we lose about 1 to 2% of muscle mass each year. At about 60, that accelerates to 3%.

Recently, Health First Personal Trainer Jim Roxburgh spoke to Vero News about the best ways to confront this truth – and what initial hurdles stand in the way.

“Some people work out their whole lives. But there are others who haven’t exercised since their last high school PE class,” he said.

Roxburgh said that exercise is something that really must start early.

“They retire, and the doctor tells them to start to exercise and they have lots of lost time to make up.”

He said that weight-resistance training is great, but calisthenics that use the body’s own weight is productive, too.

“Resistance training with barbells, dumbbells, kettle bells, etc., play a role. Anything that overloads muscle builds muscle and bone density,” says Roxburgh.

He suggested 30 minutes of resistance training 2 to 3 times weekly.

With weight resistance:

• Bent-over rows, biceps curls, and squats, or weight-machine exercises like biceps curls and chest presses. You can also try calisthenics like push-ups, sit-ups and jumping jacks.

Balance exercises:

• Walking heel to toe, standing on one leg, or standing up from a chair repeatedly.

Aerobic sessions for cardiovascular health:

• Dancing, biking, swimming, pickleball or walking.

Roxburgh said it’s never too late to get started.

“Today’s 70- and 80-year-old people didn’t go to fitness centers in their youth and didn’t know what we know now. But improvement is possible at virtually any age. I have an 81-year-old client who strengthened her bones by diligently sticking to an exercise program I set up for her.”

To learn more about working out with a trainer or in a scheduled class, visit HF.org/pro-health, or call 321.434-9153.