How to Stave Off Age-related Muscle Loss

No matter your age, regular physical activity is one of the most important things you can do for your health and well-being. And if you're an older adult (65 years of age or older), regular physical activity is key for healthy aging.

To get all the health benefits of physical activity, not only do you need to do aerobic exercises that make you breathe harder and your heart beat faster, but you also need to do strengthening exercises to make your muscles stronger.

According to the 2008 Physical Activity Guidelines for Americans, older adults can get substantial health benefits from regular exercise. Just two hours and 30 minutes (150 minutes) a week of moderate-intensity aerobic activity (e.g., brisk walking), in combination with muscle-strengthening activities on two or more days a week can significantly improve your health. These exercises need to work all seven major muscle groups -- your legs, hips, back, abdomen, ches t, shoulders, and arms.

As you age, you lose muscle. Muscle-strengthening activities can build muscle tissue and help slow the rate of this age-related muscle loss. In addition, strengthening activities can maintain the strength of your bones as well as improve your balance, coordination and mobility. Older adults who engage in moderate-intensity muscle-strengthening and balance activities are less likely to experience falls.

Here are the best exercises for staying healthy and fit, no matter what your age:
• You want to work all seven major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders and arms). To do this, choose activities such as lifting weights, working with resistance bands, doing exercises that use your body weight for resistance (such as push-ups and sit-ups), and yoga.
• Try to do eight to 12 repetitions per strengthening activity. A repetition is one complete movement of an activity, like lifting a weight or doing one sit-up. To develop muscle strength and endurance, the number of strengthening activities needs to be done to the point where it's hard for you to do another repetition without help.
• Try to increase the weight that you currently lift when it becomes too easy. Muscles are strengthened by slowly increasing the weight you lift over time. When you can lift the weight eight to 12 times easily, it may be time to increase the amount of weight at your next session.

Remember:
• If you haven't been active in a while, start slowly and build your strength and endurance.
• Choose activities that are appropriate for your fitness level.
• Maintain good posture when performing all activities.
• When picking weights up from the floor (or putting them down), use your legs -- not your back.
• See a healthcare provider first if you have a health condition.

Sources:
2008 Physical Activity Guidelines for Americans, U.S. Department of Health and Human Services
Strengthening Activities and Older Adults, Centers for Disease Control and Prevention

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