Gary Potter
Sarcopenia—what is this? Well, when you look in the mirror do you see less muscle mass? This phenomenon is known as sarcopenia, a rapid decline of skeletal muscle tissue as we age. It is also known as age related muscle loss.
Along with the difficulty of opening jars or holding grocery bags, there are three signs of sarcopenia that are harder to spot.
1. Decreased stamina: physical activities like walking without early fatigue
2. Slower natural walking speed: over time with other people
3. Loss of balance: especially standing on one leg
How Exercise Can Help
Older adults, yes you, can significantly benefit from exercise, especially when it comes to maintaining muscle mass, strength and overall functional abilities.
Here is why and how exercising older muscles is important:
Combating sarcopenia: Regular exercise, especially strength training, can help maintain and rebuild muscle, countering the gradual loss of muscle mass, strength, and function associated with aging.
Improving strength and function: Strength training builds muscle mass and strength which is essential for daily activities.
Preventing falls and injuries: Strength training can improve balance and stability, helping to prevent falls and improve functional independence.
Boosting metabolism and health: Strength training increases muscle mass, which helps boost metabolism and reduce body fat. It can also help reduce the risk of cardiovascular disease, improve blood pressure, and help manage conditions like type 2 diabetes and arthritis.
Enhancing mental health: Regular exercise, including strength training, can improve mood, reduce stress. and improve cognitive function.
What Types of Exercises for Older Adults?
Strength training: This is particularly important for combating muscle loss.
* Bodyweight exercises: pushups, squats, lunges, planks
* Weightlifting: using dumbbells or weight machines
* Resistance bands: a good alternative for those who prefer not to use weights
Endurance (aerobic) exercises: These raise the heart rate and improve overall fitness, such as: brisk walking or jogging, dancing, swimming, or cycling.
Balance exercises: These help prevent falls:
* Standing on one leg
* Heel-to-toe walking
* Yoga or Tai Chi
Tips for Exercising Older Muscles
* Start slowly and gradually increase intensity as strength improves
* Focus on proper form to avoid injury
* Listen to your body and modify movements as needed
* Be consistent and aim for regular workouts 2 to 3 times per week for strength training
* Seek professional guidance
* Include variety in your routine to prevent boredom and target different muscle groups
Consider this: Physical inactivity is a key factor in accelerated muscle loss. Muscles retain the ability to adapt to exercise, even with age. A balanced diet with sufficient protein is crucial for muscle repair and growth. Hydration and rest are also important for muscle recovery.
Make fitness a part of your day!