Age Well by Keeping Strong
Mar 08, 2022“As the years pass, muscle mass in the body generally shrinks, and strength and power decline. The process begins earlier than you might think. Sarcopenia—defined as age-related muscle loss—can begin at around age 35 and occurs at a rate of 1-2 percent a year for the typical person. After age 60, it can accelerate to 3 percent a year. The loss may be mild, moderate, or severe—or muscles can remain in the normal range.
But on average, adults who don’t do regular strength training can expect to lose 4 to 6 pounds of muscle per decade. (And most people don’t see the number on the scale going down, which means they are replacing that muscle with fat.) Fast-twitch fibers, which provide bursts of power, are lost at a greater rate than slow-twitch fibers, which means you’re not only growing weaker but also getting slower.
Weak muscles hasten the loss of independence, putting everyday activities out of reach—activities such as walking, cleaning, shopping, and even dressing.
They hinder your ability to cope with and recover from an illness or injury. Disability is 1.5 to 4.6 times higher in older people with moderate to severe sarcopenia than in those with normal muscle mass.
Weak muscles also make it harder to balance properly when moving or even standing still—and loss of power compounds the problem.
Perhaps it’s not surprising that one in every three adults ages 65 and older falls each year. Some of these falls can have dire consequences, including bone fractures, admittance to long-term care facilities, and even death from complications. According to the CDC, these spills lead to more than 800,000 hospitalizations a year. But strength and power training can help. People with stronger muscles are less likely to fall and, when they do take a tumble, less likely to sustain a serious injury.
Loss of muscle strength and mass aren’t the only factors that contribute to age-related declines in function and mobility. Mitochondria—the energy-producing “power plants” inside cells—decrease in number and efficiency. Similarly, the nerve-signaling system that recruits muscle fibers for tasks deteriorates with age and lack of use.
While it’s tempting to attribute all of these changes to aging alone, disuse of muscles plays a bigger role than many people suspect. Studies suggest that strength and power training can help reverse these effects and restore muscle function.”
You can have results or excuses… but not both!
When it comes to living your best life, you want a consistent plan that helps you to eat, move and think better. I'm not talking about perfection, I'm talking about making progress so that you can age gracefully.
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If you need help with a fitness plan or lifestyle coaching, I’m here for you every step of the way.
I’m a wife and mum, personal trainer, fitness/pilates instructor, Behaviour Change Specialist, Nutrition Coach, Pain-Free Movement Specialist, author of Cookie Dough in the Dark, creator of Vibrant Living Membership - your ONE STOP shop for movement + nutrition + mindset..... among many other things!! I’ve had many issues dealing with the scale going up and down, a muffin top that wouldn’t disappear, emotional eating binges that did not involve carrots and struggling with insecurity! Through all of this I just wanted to feel normal. I wanted to be happy like everyone else!
In my teens and 20’s I wanted the quick fixes, the magic pills, the fairy dust – whatever I could get my hands on to make me a lean, happy and sexy machine. Yup, found out it doesn’t exist. I wanted to cry!! I was so frustrated. I felt like I was going around and around until I was completely exhausted and back at the starting point. And when I talk with other women they feel that way too. So, I delved further into holistic health – the emotional, mental and physical – wrote a book, and have been in this field for many years helping 1000’s of women.
I discovered that by being smarter, not working harder, I could get the results I wanted and also for my clients. It started with some really small shifts that I will share with you over time. With this new knowledge, I felt ALIVE, VIBRANT and COMFORTABLE in my own skin. And my clients felt this way too!
My mission is to continue to help women step into the body they WANT. To feel confident & sexy, in control of their food choices and have their clothes fit just as they should while having the energy to live a VIBRANT life.
Ready to elevate your health? As a certified Behaviour Change & Nutrition Coach, I'd be happy to chat with you. Contact me at [email protected].
Healthy Hugs,
Tanya
Reference > https://www.health.harvard.edu/healthbeatI look forward to seeing you inside the 5 day stronger to the core challenge
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