Remember the adage – Use it or Lose It? It seems as I get older this holds a new level of meaning.
Aging is a natural part of life and with aging comes physiological changes including a decline in muscle strength and mass. In fact beginning from the age of 30, the average person loses around 2% of leg strength each year. This process accelerates over the age of 60.
This age-related loss of muscle strength and mass is known as “Sarcopenia”
However just because this might be a normal process of aging does not mean that we can’t do something about it.
“Sarcopenia” is now the subject of a lot of research, and scientists have discovered that it is possible to slow, stop and even reverse the process of Sarcopenia.
How can we reverse the process of Sarcopenia?
The latest evidence shows that as we age we should combine balance and aerobic training with resistance training to build strength to reverse the process of Sarcopenia.
Resistance training counteracts muscle weakness and physical frailty and improves bone density, all of which will enable you to do more and improve your quality of life.
The latest Australian guidelines recommend older adults should do at least 150 minutes each week of moderate aerobic exercise, including resistance training 2 or 3 times per week.
If this recommendation is followed then the evidence shows that it is possible to not only prevent but also reverse the process of Sarcopenia.
This evidence is one of the foundations for the creation of Elossa.
It truly is “Use it or Lose it”
Bauman A et al. Updating the evidence for physical activity: Summative reviews of the epidemiological evidence, prevalence and interventions to promote ‘Active Aging.’ Gerontologist, 2016;56(S2):S268-280