We do not automatically enter into a downward spiral of performance and appearance as we get older, despite what we been conditioned to believe over the years. It is now well proven that physical degeneration is not an inevitable part of the aging process. But the shame of it is most of us aren't even aware of this and we continue to age at an accelerated rate experiencing unnecessary negative changes to our body.

Because most of us are unaware of how much control we have over our aging process we generally do nothing for ourselves to consciously slow down the ticking clock. The most dramatic declines in our body that affect our health are in muscle strength which starts a slow downward spiral from around age 30. This causes lean muscle mass to shrink and bones to weaken, become brittle and porous.

Unless you work hard to keep it with strength building exercise ? you will lose around 3 kilos of muscle a decade. This change in body composition not only saps strength and energy levels; it also lowers the metabolism (the rate the body burns fuel) allowing excess body fat to accumulate.

Sometimes this muscle tissue loss is not that noticeable as the extra body fat pads the areas hiding the loss, and the bathroom scales may not change. But a good indicator of this happening is a widening of the waistline and a decrease in thigh width. A good way to check this is simply to stand side on to a mirror ? do your upper legs look any thinner? If they do you are losing mass from the big leg muscles.

This loss of muscle tissue causes a big change in body shape with the shoulders becoming narrower and rounding forward causing a drooping posture which gives an aged look. A shrinking upper body, legs becoming skinny and the waist thickening means that the body starts to look a little like a spider. This is what is meant when someone is "out of shape".

Some people don't really care about appearance but this muscle loss has many other negative affects on the human body. In fact, the loss of muscle (and accompanying increase in body fat) puts extra strain on the heart, alters sugar metabolism increasing the risk for diabetes. It can also tip the balance of healthy lipid (fats) in the blood, leading to heart attack and stroke.

Loss of muscle tissue weakens all body systems and organs along with the immune system leaving its victim at much greater risk of life threatening disease and illness which could well cut a life short. If left unattended, muscle tissue loss accelerates considerably after age 50, leaving in its wake much weakness and disability.

But it doesn't have to be like that.

A proper exercise program that contains strength training exercise is not some frivolous pastime; it is a form of preventative medicine, an essential ingredient for maintaining healthy bodies throughout the entire lifespan. Our bodies were meant to move vigorously on a very regular basis, not to be dormant and sit most of the day.

To rebuild lost strength, strength training is the only type of exercise that can substantially slow or even reverse the decline in muscle mass, bone density and strength. It is so effective decades of lost strength can be recovered in just a couple of months of a proper program. Make sure you seek the help of a fitness professional to set up your program and teach you correct exercise technique for best results.

Your strength, health and fitness are your own responsibility, and it's time to take that first step on your own path to the best you. Making it a priority in your life will have enormous positive benefits in every area of your life and your improved body shape will take 10-20 years off your appearance.