Day 251 of 365 - Fit After 60?
The medical name for loss of strength and muscle function is sarcopenia. It sounds like some terrible disease, doesn't it? With aging, it does happen, and it contributes to risk of falls, fractures, hospitalization and reduced mobility in older people. Those of us over 60 are sadly in this category of risk.
After age 60, we lose about 1% of muscle mass per year, but we lose strength at about 3% per year! Even short term inactivity can have a more adverse effect, and of course, being sedentary is even worse. Not only strength is compromised, but also physiological markers like glycemic control and inflammation. Yikes! This is truly a scenario where the maxim 'use it or lose it' applies.
Physical inactivity in seniors occurs for various reasons, from a short term illness recovery, to decreased social contact and activity, to needing a recovery period to mend a broken bone or a more serious medical event. What we need to be aware of is, that after 60 we are less likely to recover fully that lost muscle mass and strength without concentrated effort.
There is however, some good news. Because of the booming population of seniors, more research is being done on strategies to promote muscle strength and function across the age span. For example, a review paper shared on the Canadian Centre for Activity and Aging page, cited the beneficial effects of low load resistance training, combined with high quality protein, fatty acids and food energy balance on recovering muscle health.
Also more in vogue now are personal trainers who specialize in assisting older adults to maintain their fitness levels. Those who like to go to a gym may be able to find such a trainer to guide them in a way that meets their needs. Even online personal trainers are available in this specialty area now to guide you in a home based program geared to your age and circumstances. The key areas for seniors to keep in mind are activities to enhance balance, muscle strength, bone density and stamina.
Fitness is different for everyone, so it is not necessarily a good idea to follow a one size fits all kind of program. What is more practical and ultimately less likely to cause injury, is to shift our focus to what will help us function in our activities of daily living.
I see lots of seniors from our apartment complex walking or biking for fitness, and that's great. Walking or biking definitely helps maintain balance, muscle strength and bone density in the legs as well as cardiovascular stamina. What a lot of seniors might be missing in their fitness formula is some kind of upper body resistance training.
We are fortunate to have an on site gym with weights and machines, where people can do a full body workout if thy wish. But, you don't necessarily need to go that route. Home based routines with adapted push ups, planks or resistance band exercises are equally effective. Or, maybe your resistance training comes from continuing to do all your own household chores. There just needs to be enough repetitions to build capacity of strength.
Some group fitness classes may also incorporate enough variety of activities to address these aspects of strengthening. Yoga, Pilates, NIA and Ageless Grace classes come to mind as examples.
It is possible to regain lost strength and flexibility with graded, consistent work. We want to be fit for a purpose as we age. To motivate yourself to keep active, think about the deeper reasons for doing it, like maintaining your independence. Your health, fitness and happiness are worth it!
After age 60, we lose about 1% of muscle mass per year, but we lose strength at about 3% per year! Even short term inactivity can have a more adverse effect, and of course, being sedentary is even worse. Not only strength is compromised, but also physiological markers like glycemic control and inflammation. Yikes! This is truly a scenario where the maxim 'use it or lose it' applies.
Physical inactivity in seniors occurs for various reasons, from a short term illness recovery, to decreased social contact and activity, to needing a recovery period to mend a broken bone or a more serious medical event. What we need to be aware of is, that after 60 we are less likely to recover fully that lost muscle mass and strength without concentrated effort.
There is however, some good news. Because of the booming population of seniors, more research is being done on strategies to promote muscle strength and function across the age span. For example, a review paper shared on the Canadian Centre for Activity and Aging page, cited the beneficial effects of low load resistance training, combined with high quality protein, fatty acids and food energy balance on recovering muscle health.
Also more in vogue now are personal trainers who specialize in assisting older adults to maintain their fitness levels. Those who like to go to a gym may be able to find such a trainer to guide them in a way that meets their needs. Even online personal trainers are available in this specialty area now to guide you in a home based program geared to your age and circumstances. The key areas for seniors to keep in mind are activities to enhance balance, muscle strength, bone density and stamina.
Fitness is different for everyone, so it is not necessarily a good idea to follow a one size fits all kind of program. What is more practical and ultimately less likely to cause injury, is to shift our focus to what will help us function in our activities of daily living.
I see lots of seniors from our apartment complex walking or biking for fitness, and that's great. Walking or biking definitely helps maintain balance, muscle strength and bone density in the legs as well as cardiovascular stamina. What a lot of seniors might be missing in their fitness formula is some kind of upper body resistance training.
We are fortunate to have an on site gym with weights and machines, where people can do a full body workout if thy wish. But, you don't necessarily need to go that route. Home based routines with adapted push ups, planks or resistance band exercises are equally effective. Or, maybe your resistance training comes from continuing to do all your own household chores. There just needs to be enough repetitions to build capacity of strength.
Some group fitness classes may also incorporate enough variety of activities to address these aspects of strengthening. Yoga, Pilates, NIA and Ageless Grace classes come to mind as examples.
It is possible to regain lost strength and flexibility with graded, consistent work. We want to be fit for a purpose as we age. To motivate yourself to keep active, think about the deeper reasons for doing it, like maintaining your independence. Your health, fitness and happiness are worth it!
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