We all lose muscle as we age, especially seniors and older adults. As a general rule muscle loss, called sarcopenia, starts more or less around 40 years of age and usually accelerates from 50 onward -- at least for those who don't try to arrest it.
The reasons for this are likely many, but include individual genetics and the general responses to aging including less efficient reproduction of muscle cells, hormone changes, and inadequate nutrition and physical activity -- and most importantly, a combination of all factors rather than just one.
For individuals concerned with living not only for a long time, but also for a strong time, the lifestyle factors that we can manipulate to sustain muscle and strength are nutrition and physical activity -- notwithstanding destructive habits like smoking and excessive alcohol consumption.
Physical Activity for Seniors and Older Adults
Doing both aerobic exercise and strength training will enhance muscle, strength and the superior blood flow to muscle, heart and lungs that creates superior fitness.
Exercise guidelines have been set by the American College of Sports Medicine and the American Heart Association. These recommendations set the minimum amount of exercise equivalents required for health. In summary, the guidelines are to do moderately intense cardio (such as fast walking) 30 minutes a day / 5 days a week, or vigorously intense cardio 20 minutes a day / 3 days a week (jogging or running are examples). In addition, it's recommended that you do 8 to 10 strength-training exercises, with 8 to 12 repetitions of each exercise twice a week with at least one day break in between.
Some insights on these recommendations:
- Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.
- Vigorous activity means working hard enough so that breathing is noticeably heavier and faster and talking is more difficult.
- The weight training activity should result in "substantial fatigue" at the completion of 8 to 12 repetitions of each exercise.
- Optimum fitness will also require additional exercise.
- The 30-minute/20-minute cardio and the weight training recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease such as heart disease, stroke, high blood pressure, type 2 diabetes, osteoporosis, obesity, colon cancer, breast cancer, anxiety, and depression. This activity may also help slow age-related mental function decline.
Weight Training Specifics for Older Adults and Seniors
In addition, the American College of Sports Medicine has released a more detailed guideline called Weight Training for Healthy Older Adults. This is more for enthusiasts who want to explore the finer evidence base of weight training for older adults. Following the general guidelines above will suit most people, though.
Healthy Eating -- Ensure Enough Protein and Antioxidants
Careless eating is something to guard against at any time, but it may be especially important in senior years. The temptation to slap up a white bread sandwich, perhaps with jam or cheese, is no substitute for fruit, veggies, whole grains and quality low-fat protein in sufficient quantities.
Several recent scientific studies have suggested that the protein requirements for seniors doing weight training might be in excess of the usual requirements. This is in line with sports nutrition recommendations to increase protein consumption a few points in strength athletes, particularly in the muscle building phase of training.
The Benefits Seniors Can Expect from Weight Training
- maintenance of, or even enhancement of muscle mass
- improvement in strength and balance and flexibility
- fat loss; a leaner body
- improved insulin sensitivity
- possible lowering of blood cholesterol, triglycerides and glucose and an improvement in the good HDL cholesterol
- maintenance of, or improvement in, bone density and strength
Sources
Evans WJ. Protein nutrition, exercise and aging. J Am Coll Nutr. 2004 Dec;23(6 Suppl):601S-609S. Review.
Hunter GR, McCarthy JP, Bamman MM. Effects of resistance training on older adults. Sports Med. 2004;34(5):329-48. Review.
Taaffe DR. Sarcopenia--exercise as a treatment strategy. Aust Fam Physician. 2006 Mar;35(3):130-4.
