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Research shows untrained individuals in their 70s and 80s have the same capacity to build muscle as lifelong athletes of the same age, proving it’s never too late to get fitter
Without resistance training, your muscles will atrophy and lose mass. Sarcopenia (age-related loss of muscle mass) affects 10% to 25% of seniors under the age of 70 and up to half of those over the age of 80
If you do nothing to prevent sarcopenia, you can expect to lose about 15% of your muscle mass between your 30s and your 80s
Other benefits of resistance training include improved walking ability and ability to perform daily tasks, relief from joint pain, improved blood sugar control, improved brain health and slowed brain aging
Blood flow restriction training may be an ideal muscle-strengthening strategy for most people, but especially for the elderly and the untrained, as it requires just a fraction of the weight you’d typically use in conventional resistance training

Gardening is a healthy activity you may start without visiting your garden store or sprouting seeds; carrots, garlic, lettuce and multiple herbs such as rosemary, sage, thyme and basil all may be regrown from organic produce you purchase at the store
Ginger is a tropical plant that may do well outdoors during the summer heat but will appreciate being brought inside when the temperatures drop; split a ginger root from the store and plant in well-composted soil, keeping it moist but not water-logged. Ginger may help stabilize blood sugar, normalize blood pressure and promote healthy aging
Just one head of garlic may produce enough garlic to feed your family for a season; separate and plant the large cloves in fertile soil during the fall months so the plant puts down roots before winter. One clove will produce a new head of garlic; people have used garlic for centuries to add flavor to foods, boost immunity and as an anti-inflammatory agent
Herbs grow well in the ground and all year indoors in containers. Start basil, rosemary, sage, thyme and oregano by stripping the lower leaves of a tender stem and placing them in water until they root; transplant to soil and watch your healthy herb garden grow

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