Did you make any resolutions to begin the New Year? If so, I doubt very much that retaining muscle was one of them…but it should be, especially if you’re over 50.
Sarcopenia, which comes from the Greek word meaning “poverty of the flesh,” is the wasting away of muscle tissue. This process occurs naturally as we age, especially in those who live a more sedentary lifestyle. It accelerates after age 50, and for those over 80, is slightly more prevalent in men. Muscle loss can have a serious affect on quality of life; it can result in risks associated with balance and speed of movement (not being able to move quickly enough to avoid injury).
By the time you’ve reached 60, 70 and 80, you’ll lose an estimated 30%, 45% and 80% of muscle, respectively, unless you do something about it. Everyone will suffer from sarcopenia, but you have a choice as to how much you’re willing to let nature take its toll.
Resistance (strength) and nutrition both play a part in how you preserve muscle strength. Weight training, especially progressive resistance exercise, can build muscle and allow you to stay young, active and independent for as long as possible. We’re not talking about getting big and bulky, but incorporating weight-bearing exercises into your fitness program to slow the muscle tissue loss associated with aging and perhaps even regain some muscle function that’s been lost.
In addition to exercising with weights, you can also combat muscle loss by ensuring your diet includes enough high-quality protein (25-30 grams with each meal). A lack of vitamin D and creatine have also been associated with lowered muscle mass, so you may want to be tested to determine if you could benefit from taking supplements.
Use it or lose it! Make 2012 the year you add resistance training to your fitness regime to retain as much muscle mass as you can.