Aging and the Importance of Exercise

As we age it becomes increasingly important to take care of ourselves.  Muscle mass decreases, balancing becomes more difficult, bone mineral density & size decreases, etc. Today I want to talk about Sarcopenia and what you can do about it.

Sarcopenia is age related muscle loss.

​Taking care of your body at an early age is important since the symptoms of sarcopenia can begin as soon as 30 years old. Sedentary people lose between 3% to 5% of their muscle mass every decade after turning 30 - this is sarcopenia at work. The only way to stay ahead of the aging process is to stay active for as long as possible!

---

Studies have shown that strength training for seniors and even over 40’s, slows muscle loss AND can prevent or control conditions such as heart disease, diabetes, osteoporosis and arthritis. Recent research also indicates that strength training can improve cognitive function, as well, especially when paired with aerobic exercise.  Strength training also helps to preserve our mobility and prevent the risk of falling and serious injuries that can result from falls as we age.

By the time you reach 65 years old you’ve potentially lost between 8% and 27% of your muscles mass. Dang - that’s a lot! Good news is that you can maintain and in some cases improve your physical fitness with strength training and some simple lifestyle changes.

It’s never too late to start an exercise program!

Here are some general tips for beginning a strength training program:

1. Always get the advice of your doctor before you begin a program, especially if you haven’t been actively working out for a few years or if you have any medical issues.
2. Don’t try to go gang busters when you first start a program.  Ease into an exercise regime to avoid injuries and to keep you adherent.  Start with just 2 days per week and slowly increase up to at least 4 or 5 days per week.
3. Always pay attention to proper form to avoid injuries.
4. Understand that exercise shouldn’t cause pain. If you experience sharp pains, stop the exercise. Soreness is normal, pain is not!
5. Stay consistent!

Now, get to exercising! 

Sources: https://draxe.com/sarcopenia/ 

Author

Candice Canace has been a NASM certified personal trainer since 2014.  She specializes in women's fitness, weight loss, functional anatomy and overall health and wellness. Candice offers one-on-one personal training and small group training to women in Charlotte, NC. She also provides home and gym workouts through her online training app and is a certified online trainer.

Back To Blog Page