Use It or Lose It
I knew aging would bring many challenges so I’m never surprised that every day brings some subtle, but inevitable sign that I am living the second half of my life. Approaching 50 and beyond can literally feel like an uphill climb on a very slippery slope.
Changes in muscular composition, decreased bone density and the decline in physical mobility may all likely occur as we age.
Still, taking care of myself —while grappling with self-acceptance, isn’t really an option for me. Allowing age to be the robber of physical independence just won’t do. The good news—it’s never too late. Even into your later years you can slow and even reverse some of the effects that aging has on the body.
‘Although it is more common for women, muscle loss after age 50 called sarcopenia, can also occur in men’, according to Washington University School of Medicine researchers. ‘This muscle loss can result from a reduction in resistance type activity, sedentary living, injury, illness and changes in hormones.’
About 40 percent of the body consists of muscles that are used for movement. When your muscles are strong, you can confidently lift, reach, move, push, and pull without much thought. Strong muscles reduce the possibility of injuries, improve body composition, provide a sense of confidence, and allow you to recover more quickly from physical activities.
Because most adults will lose between five and seven pounds of muscle every year, it is imperative that strategies be put in place to preserve muscle mass and even help reverse some of the damage already done. Most health and fitness experts believe that ‘people are never too old to start a resistance training program and will benefit both physically and psychologically from it.’
There are two primary ways to prevent accelerated muscle loss after age 50. First, men and women of all ages should engage in resistance exercise on a regular basis. Types of resistance exercise include lifting weights, core-strengthening, and any other exercise that requires you to support your own body weight like squats and push-ups.
Second, according to Washington University, ‘men and women over 50 should be sure to eat enough protein, which helps build muscle and prevent muscle loss. Good sources of protein include meat, eggs, nuts and fish.’
Because strength training is linked to high bone mineral density in adults of all ages, resistance training is also a way to prevent skeletal deterioration, or osteoporosis. With adequate amounts of calcium and a progressive high-intensity resistance training regimen, new formation of bone develops on the bone’s outer surface creating stronger bones that are less likely to fracture. These stronger bones are formed within eight to 12 weeks with only two days of resistance training per week.
Strength training not only helps to prevent increased muscle and bone loss that naturally occurs with age it can also help to alleviate arthritis pain, lower blood pressure, improve sleep, lessen back pain, reduce the risk of adult-onset diabetes, improve balance and increase overall physical activity level.
There are thousands of ways to get resistance. You can use weights, bands, balls, body weight or machines. You can join a gym, buy a DVD, follow a work group, hire a personal trainer, take up yoga, read a book, get a fitness magazine or google it.
Muscle loss reduces your ability to function normally. With continued loss, your body becomes weaker which leads to decreased activity causing greater muscle loss. Thirty minutes of strengthening exercises, a few times a week with added cardiovascular exercise, will break this cycle and even reverse some of the damage already done.
For comments or questions email: suzannemcginnis@me.com