The facts about the inevitable muscle decline with age

For those of you debating whether you should start a strength training program or not, consider the following key facts that I discovered about muscle loss with age while writing a college paper.

Studies have shown that a decline in muscle mass can be seen in individuals as young as 30, with a rapid decline beginning at 50. Research also indicates that sarcopenia (the name given to the substantial loss of muscle mass with age) exists in over 40% of those 80 years and older (Baumgartner et al., 1998; Janssen, Heymsfield, Wang, & Ross, 2000).
The specific and primary cause of sarcopenia is not entirely understood, however a handful of biological reasons play a large part in the notable decline in muscle mass with age. An individual’s initial body size, as well as hormone imbalance, in middle aged and older adults are important factors (Gallagher et al., 1997). Women typically have less muscle mass to begin with, and their diminished production of estrogen during menopause is significant, however; men may lose more muscle mass with age due to the decline of testosterone which starts in their 20s (Brown, 2008). Other factors that can lead to sarcopenia include decreased muscle metabolism and nerve cell loss with age which leads to less nutrition being delivered to the muscles (CSPI, 2007).

So, why does all this information matter to you? Because, no matter how old you are, it is never too soon, or too late, to make a difference in slowing down the natural decline of muscle.

Muscle strength allows humans to complete essential activities of daily living, such as buying food and completing tasks around their homes (CSPI, 2007). Having lower skeletal muscle mass has been associated with a large decrease in function and can even lead to disability (Chien et al., 2010; Zoico et al., 2004). Disability and the link to sarcopenia can also lead to a premature loss of independence and an increased risk of falling (Forrest et al., 2007).

The sooner you can begin a strength training program, the better head start you will have on muscle loss. Although it is easier to gain muscle mass and strength in younger years, research has shown that older adults can still make significant gains in strength through exercise (Carmeli et al., 2000). The most effective manner in which to increase muscle strength quickly is to perform resistance exercises that target the large muscles. Resistance training in both women and men has been shown to increase strength by 40% after only two months of activity. In addition, a healthy diet, especially consuming adequate amounts of protein, is another huge factor that can assist in the fight against late life muscle decline (CSPI, 2007). 

References

Baumgartner, R., Koehler, K., Gallagher, D., Romero, L., Heymsfield, S., Ross, R., … & Lindeman, R. (1998). Epidemiology of sarcopenia among the elderly in New Mexico. American Journal of Epidemiology, 147, 755-763.
Brown, M. (2008). Skeletal muscle and bone: effect of sex steroids and aging. Advances in Physiology Education, 32, 120-126. doi: 10.1152/advan.90111.2008
Carmeli, E., Reznick, A.Z., Coleman, R., & Carmeli, V. (2000). Muscle strength and mass of lower extremeties in relation to functional abilities in elderly adults. Gerontology, 46, 249-257.
Center for Science in the Public Interest. (2007). Saving Muscle. Nutrition Action Health Letter, 34(3), 3-6.

Chien, M. Y., Kuo, H. K, & Wu, Y. T. (2010). Sarcopenia, cardiopulmonary fitness, and physical disability in community-dwelling elderly people. Physical Therapy, 90, 1277-1287. doi: 10.2522/ptj.20090322 Forrest, K., Zmuda, J., & Cauley, J. (2007). Pattern and correlates of muscle strength loss in older women. Gerontology, 53, 140-147. doi: 10.1159/000097979
Gallagher, D., Visser, M., De Meersman, R., Sepulveda, D., Baumgartner, R., Pierson, R., … & Heymsfield, S. (1997). Appendicular skeletal muscle mass: effects of age, gender, and ethnicity. American Physiological Society, 83, 229-239.
Janssen, I., Heymsfield, S., Wang, Z., & Ross, R. (2000). Skeletal muscle mass and distribution in 468 men and women aged 18-88 yr. American Physiological Society, 89, 81-88.
Zoico, E., Di Francesco, V., Guralnik, J., Mazzali, G., Bortolani, A., Guariento, S., … & Zamboni, M. (2004). Physical disability and muscular strength in relation to obesity and different body composition indexes in a sample of healthy elderly women. International Journal of Obesity, 28, 234-241. doi: 10.1038/sj.ijo.0802552

That dirty word...Motivation

Motivation. We all have it at times and occasionally (or not so occasionally) we all most definitely lose it. Although I recently graduated with a degree in Kinesiology with a Health and Fitness Specialty, and have been paid to motivate for the past three years, I am putting my pride aside and am here to say that I am currently undergoing a lack of motivation.

Everyone’s reasons for feeling unmotivated towards exercise are different. In my case I have found that the combination of packing/moving, the stress of finals and graduation, and being in a new location without a set routine has all added up and left me exhausted and sluggish. In addition, for the last 8 years I have had a gym membership at my disposal to assist with increasing my motivation and now for the first time in those 8 years I am living without one. You may be going through similar life changes or are simply having trouble finding a way to convince yourself to get started. Because of my own lack of motivation, I have put together a list of ideas to help me get going again. Hopefully some of these ideas will help you get your motivation back too!!

·         Start out at your pace

o   Easing into an exercise routine works best for me. Understanding yourself and knowing what helps you create a habit is one of the most important things you can take advantage of.

·         Get into a routine (exercise at the same time each day, etc.)

·         Grab a buddy

o   Having the accountability of being there for a workout partner (much like the benefits of hiring a Personal Trainer J) is sometimes all a person needs to get them going. Rob and I have decided to start running or using our TRX (for resistance training) in the mornings together before he goes to work. That way we can help push each other to excel.

·         Short term and long term goals

o   Making a realistic and obtainable goal is very useful as a motivational tactic. A series of short term goals that lead to a long term goal can make exercising more fun and less monotonous. Achieving those step by step goals can also make you feel like you’re getting somewhere rather than just trudging through the motions.

·         Eat healthy, be healthy and get enough sleep

o   I find that when I start eating healthier, taking part in healthier habits (choosing to stand rather than sit, etc.) and I get enough sleep, my body feels more energized and ready to work out. Not to mention, you wouldn’t want all that healthiness to go to waste by not exercising too would you?

·         Just do it

o   At some point or another you have to stop making excuses and simply get some physical activity in. I know this is a huge factor for me. There are a thousand reasons why I “can’t” go for that run…but the fact is my health can’t wait for me to decide the time is right. My heart, my lungs, my brain, my body work hard for me every day, and its time right now to make health a priority.

Good luck getting motivated!! Let me know if you have any questions or suggestions for motivation techniques that have worked for you!

Find what you love...and go!

As a fitness professional and someone who has exercised in a gym setting religiously for over eight years I understand the feeling of getting bored and burned out by the monotony of lifting weights and being in a sweat smelling room surrounded by metal and grunting. I'm not gonna lie, at times that environment makes me smile and those shiny dumbbells are exactly what my day needs. When that boredom does come, however, I need fresh air and open spaces.

While fitness facilities are often a very convenient, useful, and fun way to achieve optimal health, they are not always for everyone. Instead of forcing the issue and "putting up" with exercise, why not find that form of physical activity that makes you happy (along with helping you forget that you are getting a work out). There are too many options of activities that get your heart rate up for me to list! There's hiking, biking, canoeing, kayaking, skiing, climbing, swimming, surfing, gardening, running, walking the dog, roller skating, frisbee, shooting hoops, playing catch, splitting wood, and jump roping, just to name a few.

Recently, my husband Rob and I took up snowshoeing, something I had never done before a couple weeks ago. Our first day out I took about 5 steps in the snow and declared that snowshoeing was my new favorite thing in the whole world. While snowshoeing can get a little tiring at some points, the thrill of being out in the pristine wilderness in the crisp air helps me completely forget that I just walked for miles with extra weight strapped to my feet. It wasn't until the next day when the soreness kicked in that I even realized how much work it had been. Making it to views like the photo below seals the deal for me and makes the little bit of sweat all worth it.

So I challenge you to find that activity that you love...and go out and do it! Supplementing or training in the gym can be handy when you can't be out there doing the real thing. But explore the options and try new ways to reach health and happiness for your mind, body, and soul. You may be surprised...exercise might even be fun!