Physical activity in older Americans is getting more attention now since more people are living to an older age. With an increase in the senior population, researchers are looking at ways to help people as they age to stay healthy and independent as long as possible.
Exercises that increase your muscle strength can help reduce or prevent many of the problems associated with aging in older adults, including people in their 80s and 90s. We used to think that loss of muscle and strength were inevitable as people got older and that nothing could reverse it. After a lot of research we now know that strength training can help offset the normal loss in muscle and strength typically associated with aging. Strength training improves balance and decreases the risk of falling (a major problem in older adults), reduces the risk of osteoporosis (a condition in which bones become very fragile), improves flexibility, and helps with weight loss.
Loss of muscle mass occurs as we age. In fact, it decreases by nearly 50% between the ages of 20 and 90 years and to a greater degree in women. Strength also declines significantly with age due primarily to the decrease in muscle mass and inactivity. In long-term care facilities, loss of muscle strength is a major factor affecting a person's ability to walk.
Eating too little protein can also contribute to muscle loss in older adults. Therefore, it's important to include foods which contain high quality protein like meat, poultry, seafood, and dairy products every day. Some older adults inadvertently consume less meat due to a change in preference for the taste of meat, difficulty chewing, or the effort it takes to prepare these foods. It may be necessary to make a special effort to include more protein in your diet.
Strength training improves your body's ability to retain the nitrogen from protein which can help prevent muscle loss. An adequate intake of calcium and Vitamin D along with strength training helps offset the age-related decline in bone health that is so important in preventing osteoporosis.
For strength training (also called resistance training) your health care team may recommend that you use free weights such as dumbbells, ankle weights, weight machines, or various types of rubber bands or elastic tubing. However, you don't need to join a gym or buy costly weight machines. You can get the same benefits from a program using some small, inexpensive weights at home. You will be able to increase your muscle strength in only a few months of training. Studies have shown that older men and women can get the same or better results with strength training as younger people.
With increased muscle strength many older people find that their level of activity increases. They're able to perform daily activities with more ease and consequently can remain independent longer. Activities such as walking, climbing stairs, and light lifting become easier with regular strength training.
As with any type of exercise, consult your physician prior to beginning any strength training. Proper supervision and instruction is important to help you learn the safe and correct way to train in order to accomplish your individual goals and avoid injury.
Debbie Wilburn is County Agent/Family and Consumer Science Agent with the Hall (770)535-8290 and the Forsyth (770)887-2418 County Extension Service.
Monday
August 4th, 2025
5:43AM
