Of course, you need to defy gravity. According to research studies, the human body loses up to 3.8 percent of muscle mass with every passing year after the age of 30. This is the most unwanted and feared effect of aging. What is more alarming is that the decline is higher after the age of 60.

Disuse
The problem encountered by many in dismay over their muscle loss is disuse. Remember the popular adage: "If you don't use it, you lose it." Years of negligence of and disinterest in exercise is the real reason. Are you starting to regret the countless times you would put off the workout?

Good news
However, there is always hope. Can one regain and rebuild muscles mass? The answer is yes. The muscle has memory, and the brain-body connection is still there. It may take you longer to get back into a toned body state but with conviction and discipline, it is achievable.

The re-awakening phase is two to four weeks. Despite the years of non-activity, this is quite encouraging.

Just bear in mind that whatever you do repeatedly becomes a habit, and this regularity of motion or inactivity will have a direct impact on your body.

If you wish to have a better physically toned body, then it's time to stand up from your sofa or office chair and get moving.

Simple exercises
Warm up — Brisk walking or spot jogging for 20 minutes.
Push ups — Beginners can start with wall push-ups then progress to floor push-ups
Squats — Firms up the buttocks and gives definition to the legs.
Sit-ups — Start with 15 sit-ups per rep, aim for three repetitions daily.
Lunges — Helps with balance and strength.
Dumbbell — Rows 3-5lb. weights or any object in the house like bottles of water, books will do.
Stair climbing — walk up and down a flight of stairs five times.

Affirmation: "I am fit and strong."

Love and Light!