by Blake Herzog
We’ve never stopped searching for the fountain of youth. Strength training doesn’t quite live up to the name, but when practiced consistently it can extend our independence and mobility well into our 80s and beyond while keeping chronic illness and injuries at bay.
The National Institutes of Health’s (NIH) National Institute on Aging reports that 30% of Americans older than 70 have trouble with walking, getting out of a chair or climbing stairs. This is largely due to sarcopenia, the gradual loss of muscular strength that begins somewhere around age 30 and accelerates once we reach 65 or 70.
Some of that decline will be inevitable, but resistance training in the form of weightlifting and weight-bearing movement continues to build strength as we grow older. It’s a defense against sarcopenia, as well as osteoporosis, heart disease and other conditions that rob us of our independence as we age.
The more weight our muscles contract against to lift or move ATP, the more quickly we deplete our stores of this molecule that carries most energy to cells. The process of refilling them also takes place during exercise and triggers a positive chain reaction.
A complex series of chemical responses affects multiple body systems and temporarily changes our muscle tissue’s DNA in a way that improves our metabolism and breaks down glucose and glycogen. This can happen during just one to three minutes of recovery time.
Building strength effectively
Research supported by the NIH reports a combination of walking and resistance training is the optimal way for older adults to maintain and build strength. Participants wore ankle weights or carried dumbbells while walking in exercise groups that provided social support and accountability, encouraging them to maintain the habit.
Overweight and obese older adults are at greater risk of frailty because it takes more muscle mass to support their weight, but sarcopenia makes it extremely difficult for them to build more. Studies have concluded that combining weight training with better nutrition and aerobic exercise produces better results than regimens that didn’t include weights.
Aerobic training also is necessary to maintain fitness and overall health. Keep in mind the general recommendation of getting at least 150 minutes of moderate aerobic exercise per week and at least two sessions of strength training; consult your healthcare provider about whether more strength training is a good idea for you.
Tips for building muscle
- Don’t play the comparison game with anybody, no matter their or your age.
- Move mindfully — Low muscle strength and bone density contribute to falls, so tai chi, yoga and other meditative disciplines help you focus on your movement and reduce your risk.
- Make it fun! — Keep active doing things you enjoy, so they won’t be a chore.
