Maintaining Muscle Mass As You Age
My 81 year old mother had a fall recently and it terrified me. Falls at her age can often result in fractures and fractures have an increased risk of death. When she described it, I realized that it could have been much worse were it not for her strong muscles. My mother swims five days a week from spring through fall, gardens several days a week, and walks her dog daily. She has maintained regular exercise in her whole life. And it didn’t happen because she was a competitive athlete. Simply put, she moved in some capacity — lifting, pushing, and pulling weight — for decades. As a result, she was able to catch herself as she fell and that prevented her from experiencing a more serious accident.
Sarcopenia is the condition of losing muscle mass and strength as a result of aging and reduced physical activity. It’s is part of getting older. However, a regular strength training program including lifting heavy weights can slow this natural process tremendously. By keeping and increasing our lean muscle mass, we don’t need to become frail as we age.
In addition to maintaining our lean muscle mass, lifting weights brings other benefits for women in midlife. Here are five:
1. Improved Metabolism:
Evidence suggests that at age 60 a woman's metabolism tends to slow down, making weight management more challenging. Strength training helps counteract this by building and maintaining lean muscle mass. Muscle tissue requires more energy to maintain than fat, so increasing muscle mass through strength training can boost your resting metabolic rate. This means you'll burn more calories even when at rest, making it easier to manage weight and maintain a healthy body composition.
2. Enhanced Bone Health:
Osteoporosis becomes a significant concern for women as they age, leading to an increased risk of fractures and bone-related issues. Weight-bearing exercises stimulates bone growth and strengthen the skeletal system, contributing to overall bone health.
3. Joint Support and Flexibility:
Engaging in regular strength training exercises helps improve joint stability and flexibility. Strong muscles provide better support to the joints, reducing the risk of injuries and conditions like arthritis. Additionally, strength training encourages better range of motion in the joints, promoting flexibility and easing the discomfort often associated with aging.
4. Enhanced Mood and Mental Well-being:
Strength training has been linked to improved mental health and mood. The physical exertion involved in strength training releases endorphins, which are natural mood elevators. Additionally, the sense of accomplishment and increased self-esteem that comes with progressing in strength training can positively impact overall mental well-being. It's a powerful tool for stress reduction and combating symptoms of anxiety and depression.
5. Improved Posture and Balance:
Strength training helps target and strengthen the core muscles, which play a crucial role in maintaining good posture and balance. By enhancing these foundational muscles, women can reduce the risk of falls and maintain better overall stability as they navigate daily activities.
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