When we think about the numbers that matter for our health, we usually think about blood pressure, cholesterol, blood sugar and perhaps the number on the scale.
There’s another measure worth paying attention to as we get older:
How strong are you?
Beginning in adulthood, we gradually lose muscle mass as we age. Over time, significant loss of muscle mass and strength can contribute to a condition called sarcopenia, which can make everyday activities more difficult and increase the risk of falls and loss of independence.
The good news? Muscle is remarkably responsive—even later in life.
Research supported by the National Institute on Aging has shown that resistance or strength training can help maintain and improve muscle strength as we age. And you don’t have to become a bodybuilder to benefit.
Think Beyond the Gym
Strength training can include traditional weights, but it can also mean resistance bands, weight machines, body-weight exercises or movements such as repeatedly standing up from a chair.
The goal is to regularly challenge your muscles a little more than they are accustomed to.
Federal physical-activity guidelines recommend that adults perform muscle-strengthening activities involving the major muscle groups on at least two days each week.
Why does this matter?
Strong muscles help us perform ordinary tasks—from carrying groceries and climbing stairs to getting up from the floor. Strength and balance also become increasingly important for maintaining mobility and reducing fall risk as we grow older.
And muscle isn’t simply about physical appearance. Skeletal muscle is metabolically active tissue and plays an important role in how our bodies use glucose and energy.
A Simple Question to Ask Yourself
Instead of focusing only on “How much do I weigh?” consider asking:
“What am I doing to stay strong?”
If the answer is “not much,” don’t be discouraged. You don’t necessarily need an elaborate exercise program to begin.
Two short strength sessions each week can be a reasonable starting goal for many adults. The appropriate exercises and intensity, however, depend on your current health, fitness level and medical history.
If you haven’t strength trained before—or if you have joint problems, heart disease, balance concerns or another medical condition—talk with your physician about the safest way to get started.
Because when it comes to healthy aging, the goal isn’t simply adding years to your life.
It’s maintaining the strength to enjoy those years.
Source: National Institutes of Health, National Institute on Aging (NIA), information on exercise, physical activity and healthy aging; U.S. Department of Health and Human Services, Physical Activity Guidelines for Americans.
Image:
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