One of the consequences of aging is assumed to be loss of bone strength and muscle mass and strength. But don't lose hope. The good news is that strength training can play an important role in delaying and reducing these age- or inactivity-associated losses.
Until the age of 30 years, our bones are in a constant state of building. After that time, bone strength is determined by heredity, diet, hormones, physical activity, lifestyle choices and the use of certain medications. Weak bones, porous bone or brittle bones are all terms that characterize osteoporosis. This condition begins with an unnoticed decrease in bone mass that leads to deterioration of bone tissue and increased risk of fractures of the hip, spine and wrist.
Muscle mass is also lost with aging. This is called sarcopenia, which results in a decrease in muscle size and functional strength. The changes in muscle size are related to the loss and shrinking of muscle fibers, due to lack of use. On average muscle strength is at its peak between the ages of 20-30 years. After this point, muscular strength starts to deteriorate at a rate of 5% per decade. This amounts to 30-40% loss of functional strength over the adult life span.
To age well, individuals must remain physically active. Even the elderly have shown large gains in strength, mobility and physical fitness, when they exercise consistently. Exercise studies repeatedly have demonstrated the capacity of older muscle to increase in size and strength.
What is important to consider is that the independent performance of many activities of daily living (ADLs) is strength dependent. Without a strong foundation, the body becomes incapable of performing such tasks as cleaning the house, carrying groceries, climbing stairs, etc. The maintenance of muscle size and functional strength should play an important role in the training of older adults, just to maintain quality of life.
It is evident that strength training and weight-bearing exercise, such as walking, are slowing age-related changes in bones and muscles. Strength training provides the stress or load that stimulates the development of muscle and bone strength. It will also allow for improved balance and coordination.
Aging does not have to be a negative aspect. The more active you stay today and the healthier choices you make will have a great impact on your ability to age gracefully. First check with your physician if you are starting or returning to an exercise program so that he/she may determine overall health and be aware of conditions that may restrict exercise. Then consult a certified Personal Trainer to discuss medical history and goals and needs for your program. A trainer can help develop a routine for you and demonstrate correct technique for all exercises.
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