STRENGTH TRAINING VITAL AS YOU AGE
STRENGTH TRAINING VITAL AS YOU AGE
Check out this article in the Washington Post regarding the numerous health benefits of strength training as you age. “Experts say strength training — using weights heavier than you might expect — can be an important component of a healthy future.”
“Beginning about age 30, men and women lose muscle mass at about the rate of 10 percent per decade until about 50, when that loss accelerates to 15 percent per decade, according to research.”
By the eighth decade, the loss of muscle mass — known as sarcopenia — and strength can be severe, greatly affecting quality of life by increasing the odds of falls and bone breaks that can cascade into other medical problems.
“When we talk about bone health and falls, we talk about three factors: fall, fragility and force,” says Matt Sedgley, sports medicine physician with the MedStar Orthopaedic Institute. “Participating in weight-bearing and resistance-training exercises helps develop muscle mass. This may help treat fragility conditions like osteoporosis. So if you fall you have stronger bone density. It may also lead to more cushioning when you do fall.”
Building strength can also help with the ability to stay independent as someone ages. “Strength declines rapidly if it’s not maintained,” says Seth Larsen, a Fort Worth-based primary care physician and certified strength and conditioning coach. “Without it, daily activities like picking up a bag of groceries, opening a kitchen cabinet or getting in and out of a chair can become difficult.”
When you are confined to your home, this may be an excellent time to start a physical activity regimen that includes lifting light weights. However, be certain to connect with a professional, like a physical therapist or trainer, to help guide you on form and technique so that you can safely challenge yourself for more benefit. Physical therapist, Shayne Welch, is a part of our weight management team, but she can also help guide you in this arena or any fitness goal you might have.
If you are in need of any assistance in optimizing your health and wellness, please call 224.407.4400 or visit compgihealth.com to schedule an appointment or learn more. Our team includes a gastroenterologist, nurse practitioner, dietitian, counselor, and physical therapist and we are eager to help you via TELEMEDICINE now or in person when safe to do so.