The Trick to Controlling Age-Related Muscles Loss
Water is a great tool for Resistance Exercise Training; it provides resistance and also eases joint compression.
Aging is inevitable. Aging well takes a bit of work, especially when it comes to preventing age-related muscle loss. The trick to slowing down and controlling muscle loss is progressive Resistance Exercise Training (RET) for 30-60 min 2-3 times per week.
RET may use gravity, body weight, resistance bands, elevation such as hills, the tension on a bike, and even water!
For the best outcome, RET should involve multiple muscle groups at one time and use large muscle groups like performing bicep curls while simultaneously squatting or lunging. Some activities that meet these criteria include:
Pilates with reformer/weights/bands and body weight
Water Aerobics or water walking with resistance equipment such as paddles
Power Yoga
Hiking on hills/grades/stairs
“Make strength training fun and beneficial: mix up your training routine with a variety of tools and activities. ”
Choose activities that you enjoy to keep you motivated and consistent. Make changes once per month to progress difficulty, frequency, or duration.
It is never too early to start preventing age-related decline in muscle strength and mass. Developing a habit early has benefits now and later!
New or returning to resistance training after a significant amount of time off or change in health status? Check out our tips below before starting a new exercise routine.
Seek out coaches, personal trainers, and class instructors with superior credentials.
Check with your doctor before starting a new exercise routine.
Seek help from a physical therapist for assistance in beginning a program if you have medical considerations such as osteoporosis, joint replacement, or osteoarthritis.
Check out The Exercise And Screening for You (EASY) survey, a tool that helps provide guidance on appropriate exercise programs for persons over age 65.