Use it or Lose it
A lot of sayings come and go as time passes but there is at least one that will forever hold true; “Use it or lose it”. Muscle loss is an unfortunate attribute of aging, with an even larger increase in muscle loss occurring as we age into our 70s, 80s, and 90s. This loss in muscle strength can make it harder to do some of the tasks we either want to do or need to do, such as taking a walk in the park or bringing groceries into our homes. Muscle loss can make you feel lethargic or impair your balance, putting you at risk for falls. Most of this muscle loss occurs from inactivity/a more sedentary lifestyle. If you don’t use it, you lose it.
So What Can I Do?
What can you do to avoid this decline in strength as we age? Strength training! Strength training (sometimes called resistance training or weight lifting) involves lifting weights to strengthen your body and improve your endurance. Lifting weights is not just for bodybuilders or athletes. Every person at every age can benefit from strength training. Strength training can build up bone, muscle, improve energy and balance, and promote independence.
Is It Safe For Me To Exercise?
Strength training is safe for people with a wide variety of conditions such as low back pain, osteoarthritis, diabetes, osteoporosis, obesity, and heart disease. Strength training can actually help with all of the conditions mentioned! Strength training, especially when combined with aerobic exercise, is the most valuable treatment you can do.
How Do I Start?
The first thing to do is to see your primary care physician and be cleared for exercise. Even though exercise is safe for a wide variety of chronic conditions it is important to be cleared by your PCP to ensure that there are no unknown conditions. After that you can start exercising in a variety of ways. You can join a gym, join a class, or exercise at home. If you are unsure of what exercises to do please contact IMovePT for a structured strength building program!
As mentioned above, an iMove PT physical therapist can provide a comprehensive total body strength building routine that will address the effects of aging. For more information please check out iMovePT’s podcast ”Healthy Habits for Active Aging” which has an episode on the benefits of exercise. The podcast can be found on Google Podcasts, Apple Podcasts, and Spotify.
Take that first step towards having a stronger life and reach out to the experts at iMove PT. You can book online or over the phone by calling (636) 893-8312. If you have any questions please feel free to reach out to us at info@imovephysicaltherapy.com
We look forward to hearing from you!
Dr. Sam Cardona, PT, DPT
Resources
Growing stronger – strength training for older adults. (n.d.). Retrieved February 28, 2023, from https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf
Mayo Foundation for Medical Education and Research. (2021, February 24). When to check with your doctor before exercising. Mayo Clinic. Retrieved February 28, 2023, from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20047414
Muscle loss in older adults and what to do about it. Tufts Now. (2021, February 9). Retrieved February 28, 2023, from https://now.tufts.edu/2021/02/09/muscle-loss-older-adults-and-what-do-about-it#:~:text=The%20rate%20of%20decline%20varies,80%20having%20lost%2030%20percent.