By the year 2030, the number of people over the age of 65 in
the United States will grow to 70 million and those over 85 will become the
fastest growing demographic. As we age our bodies begin to lose their ability
to maintain muscle mass on their own. Adults lose 3-5% of muscle mass per
decade starting around the age of 40 and the rate of muscle loss increases by
1-2% per year after age 50. However, there is good news. Not only can muscle loss be halted, but
muscle mass can be increased at any age through exercise. Exercise enables
older adult to build muscle while improving flexibility, balance, cognitive
function, and mood.
Maintaining an active lifestyle is especially important for
older adults who are more prone to lose mobility if they are inactive. A recent
study conducted at a nursing home in Boston analyzed the impact of weight
lifting in older adults from the ages of 72 to 98 years old. Participants in
the study lifted leg weights three times a week for 10 weeks. On average, the
residents had an increase of nearly 3% in leg muscle mass, a 12% increase in
walking speed and leg strength increased by over 100%. Muscle patterning
improved within just days of starting a weight lifting program. The study indicated
that even a small amount of low impact weight lifting can dramatically improve
your health.
Cardiovascular exercise can similarly improve seniors’
health. The Honolulu Heart Program conducted a study that examined the
correlation between walking and health. Participants were broken up into two
groups. The first group walked less than a mile a day, while the other group
walked two or more miles a day. The mortality rate in the first group was
double that of the second group. This study indicated that walking for short
distances on a regular basis is an easy way to maintain a healthy lifestyle.
Aging is a difficult process, especially when physical
limitations become obvious and limiting. Exercise helps to decrease the effects
of aging and allows older adults to stay independent for longer. If you have
underlying health conditions, you should consult with your physician before
beginning an exercise program. Start exercising today and feel better tomorrow!

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