By Gail Ericson, MPT, C CET
In a way, muscle is your body’s engine. The more muscle you have, the better your metabolism is, the more calories you burn, the stronger and more mobile you can be, and the more resilient you are to illness.
As we age, loss of muscle mass is inevitable. This can lead to higher total body weight with increased fat percentage or stable weight with higher fat percentage. It also may result in weakened bones, diminished mobility and a host of other issues.
People who are inactive may lose 4-7 percent of their muscle mass per decade after the age of 40. This could mean a more than 20 pound loss of muscle for a 160 pound person by the time they are 60 years old. Even active people may lose some muscle as they age, and muscle loss accelerates after the age of 70.
A decrease in muscle mass paired with other disease states, such as osteoporosis, can be devastating and lead to a downward spiral in health. For example, loss of muscle mass and strength can lead to a decline in function, balance and mobility. It can also lead to a fear of moving. This in turn may lead to further loss of function and falls, which often end in hospitalization.
The best way to combat muscle loss is with exercise. Almost anyone at any age can benefit from exercise with few, if any, bad side effects. A combination of strength and aerobic activity three times per week for 20-30 minutes is adequate to maintain muscle strength and prevent some muscle loss that comes with age.
Here are four tips to get started:
- Keep moving and limit sitting for long periods of time if possible. Our bodies are built to move, and staying idle backfires on us.
- Pool exercise is an excellent starting point for both aerobic and strength work. It is also easy on the joints
- Use simple resistance bands or everyday items like soup cans to design a strength routine for home. In most instances, no fancy equipment is needed to add strength training into your day.
- If you are considering starting a strength routine for the first time and need guidance, seek out support. Consult with a physical therapist, or a trusted, credentialed athletic trainer or personal trainer.
The Penny George Institute for Health and Healing offers a host of programs and services to help you initiate, evaluate or progress in an exercise program.
Our highly credentialed staff of exercise physiologists, physical therapist, dieticians, nutritionists, and wellness coaches can help people of all abilities and fitness levels get going on an exercise routine.
If you have health issues or you haven’t exercised for a long time, it’s advisable to talk to your physician before beginning a new exercise routine on your own.
Gail Ericson is a physical therapist with the Penny George Institute for Health and Healing‘s LiveWell Fitness Center. She has 25 years of experience in exercise therapy and medical fitness. To make an appointment with her, call 612-863-5178.