How To Prevent Muscle Loss With Age
“Use it or lose it.” The opening line in a recent article in the New York Times, titled Preventing Muscle Loss as We Age. An extremely important topic that is not talked about frequently which is why we are covering it in today’s post.
Ever hear of the term Sarcopenia? Well, sarcopenia is a decline of skeletal muscle in older individuals. As the New York Times quotes, “Sarcopenia can be considered for muscle what osteoporosis is to bone,” Dr. John E. Morley, geriatrician at Saint Louis University School of Medicine, wrote in the journal Family Practice. He pointed out that up to 13 percent of people in their 60s and as many as half of those in their 80s have sarcopenia.”
So, yes, it’s a pretty serious topic that needs more attention. The condition can start at as early as age 40 and get increasingly worse by the time you hit 70. We’re not here to scare you but we are here to explain why some form of strength training or resistance training can slow down or reverse the effects of sarcopenia. Physical Therapist, Marilyn Moffat noted “no matter how old or out of shape you are, you can restore much of the strength you already lost.” And we agree. It’s never too let to start lifting weights, of course, if cleared by a doctor. In fact, Doctors and researchers from Tufts research center reported the following as a result from high-intensity resistance training:
“…eight weeks of “high-intensity resistance training” significantly enhanced the physical abilities of nine frail nursing home residents aged 90 and older. Strength gains averaged 174 percent, mid-thigh muscle mass increased 9 percent and walking speed improved 48 percent” You can find more on the research here.
The truth is, no matter where you are in life, age or ability, it’s important to simply start. SportsLab and it’s highly educated NYC coaches can lead you to where you need to be. We will get your strength back by creating a customized exercise plan specific to your needs, incorporating weight training into your workout program. It’s also very important to note that just because you participate in daily exercise such as running, biking, swimming or other cardiovascular exercises, it will not prevent you from losing muscle mass or strength. The key is strength training in combination with adequate nutrition.
Not to worry, we’ve got you covered with strength training, physical therapy and even nutrition counseling! Get started with one of our programs today.