What is Sarcopenia: The Importance of Weight and Resistance Training as We Age
As we age, our bodies undergo so many changes that impact our physical health (not to mention emotional and mental well-being). Healthy aging has been a primary focus for me these past few years and though there are various areas I work on, one of the ways I try to combat aging is by strength training regularly.
Sarcopenia is the loss of muscle mass and strength that occurs with age. It happens to all of us. Typically, our strength and muscle mass increase and peak at around age 30, after which they slowly decrease especially if they’re not being utilized. The loss of our muscle over decades can lead to weakness, decreased mobility and the increased risk of falls and other injuries. “Use it or lose it”....basically.
Let’s be real. When I started working out in my 20s, it was for aesthetics…to get that nice toned body that society had trained us to seek out and pine over.
In my 30s, it was partly that, but it was also because I started to notice I couldn’t eat what I wanted to and still maintain my weight or physique. I worked out for balance and because I knew it was “good for me”, but there was always an on-again, off-again cycle. It was part of my weekly routine and then there would be weeks, months even, when it wasn’t.
Now, in my 40s, I lift weights because I enjoy it. I know it will keep me healthier and stronger longer (physically and mentally) and help me age well. It gives me energy and vitality, and will help prevent the frailty that’s commonly associated with old age.
To be honest, I think I’m the strongest I’ve ever been at 47 and that’s because I know more now how to listen to and nourish my body to support it efficiently and effectively. I knew none of that 20 years ago (even though I may have thought I did). (That’s the kind of stuff they should teach in school by the way.)
Though sarcopenia is a natural part of the aging process, weight and resistance training is especially important as they can help slow its progression and improve overall health and fitness. Building and maintaining muscle is almost more important in our 40s-50s-60s-70s. than in our younger years.
Weight training can also improve bone density, which is particularly important for older adults who may be at a higher risk of developing osteoporosis. By placing stress on the bones through weight-bearing exercises, we can help to strengthen our bones and reduce the risk of fractures and other injuries. Don't just settle for "that's what happens when we get old".
If you don’t have any sort of weight or resistance training practice, consider starting small and with exercises you can do at home. This can be as simple as air squats, pushups, taking the stairs, etc. If you have a desire to start with weights or learn more, seek out a professional to help your journey. Once you learn the basics of form, you can build from there.
The energy you start to feel after regularly pushing your body will trickle into your everyday life in positive ways, I promise you that!
Something to think about…
