Stay strong as you age
- Posted on: Mar 11 2014
Starting in your 30s, you begin to lose muscle mass and function, a condition called sarcopenia. If you don’t stay active, you can lose as much as 3 to 5 percent of your muscle mass every decade past age 30. But even if you’re active, you will still lose muscle. You may not care about having well-defined biceps, but muscle strength is important for everyday activities. It can even help you avoid falls and dangerous bone fractures later in life.
The best way to stay strong as you age is to do resistance training. Recent research published in Medicine & Science in Sports & Exercise shows that adults over 60 have to lift weights more often than younger people to maintain muscle mass.
Aim to work all of your major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on two or more days each week, recommends the Centers for Disease Control and Prevention. In addition to stronger muscles, you’re likely to reap these benefits as well:
• Stronger bones. Studies show that weight lifting helps increase bone density, which will help you avoid a debilitating and possibly life-threatening fracture.
• Improved flexibility. People tend to become less flexible as they age. Resistance training can help increase your flexibility, reducing your risk of injury.
• Healthier blood pressure. Resistance training has been shown to lower your blood pressure, which can help reduce your risk of suffering a stroke and a heart attack.
For more information on maintaining muscle health, contact us here.