What You Need to Know About Strength and Aging
ByCommon knowledge and experience tell us that we lose strength and endurance as we age. Many of us tell ourselves that we can’t do this or that activity (you insert the activity) for as long, or as fast or as hard as we did when we were young. Many people remember fondly their younger years of fitness and activity, and assume those are days long gone.
Most research studies have sited 40 years of age as the time that muscle mass declines, as much as 8% per decade. This can cause a reduction in strength, mobility and independence as well as cause us to gain weight. Most of us accept this, begrudgingly, as an inevitable consequence of getting older.
A recent small study at the University of Pittsburgh looked at this very issue and discovered that this assumption may not be entirely correct! This would suggest that we do not need to succumb to an age decline if we work at staying strong and fit, good news!
In this study, 40 competitive athletes aged 40-81 had measurements performed to determine strength and fat percentage. These included leg strength testing, muscle mass, fat percentage of body and muscle. It is observes that as muscle declines in strength, muscle fiber units are replaced with fat. These athletes included swimmers, cyclists and runners; men and women who continued to be successfully competitive within their age groups.There were 5 men and 5 women in each grouping of 40-49, 50-59, 60-69, and 70+.
What they found will surprise you!
Athletes in 70′s and 80′s had almost as much thigh mass as the 40-49 group, with only minor or no muscle fat infiltration. A slight drop in leg strength occurred in the 50-59 group as compared to the group in their 40′s, however there was virtually NO change in leg strength between groups in their 50′s,60′s and 70′s as well as over 80!
Granted, these study subjects are life long athletes and this data may not translate completely to you and I. It also does not address which types of physical activities would be best. It does tell us however, that it is never too late to build strength and physical fitness.
If you are starting a new activity, it is important to go slow at first so as not to harm yourself. You do not need to start a competitive activity such as mentioned above, to achieve some benefit. It is important to engage in physical activity that you are capable of doing as well as enjoy doing; so as to make it part of your regular routine. There are numerous ways you can add both aerobic and strength exercising into your routine without joining a gym. Send me your questions and thoughts on how you can increase your strength, share your suggestions with our readers.
This is very good news, Anne – especially since I live in a three story townhouse. Lots of exercize every day in my up and down life.
Also inspiring me to increase exercize elsewhere.
Thanks for your always informative and complete information.
Thanks Corrine, a good friend of mine lives in NYC and walks everywhere. Many buildings are older and have no elevators and she may
walk up 100′s of stairs spread between several buildings on an average day! This keeps her fit, and she doesn’t need to go to a gym. This
is often a preferable way for some people to exercise.
I’ve definitely found that starting slow makes a big difference and reduces injuries. Still when I started my current exercise routine it felt like I had been beaten up the first couple of weeks.
Calf raises, deadlifts and squats can all be done easily at home, even running on the spot helps and is much better than nothing!
You’re are absolutely right Joel. The mistake people often make is starting exercise too intense for them, then they are injured.
This causes discouragement and as a result, people give up with the thought that exercise is “not for them”. Any kind of movement
is a positive. Thanks for your comment.
From personal experience I am one to agree … next time I’ll start slow and steady. I’ve recently went to a new fitness where they have a special bench for upside down ‘stomach presses’. Did fifteen the first time, and for three days after that had regrets … Thanks for an enlightening post.
Thanks Beat…I have never heard of upside down stomach presses, but they sound challenging and interesting!
Strengthening stomach muscles is important though, for core strength and
stability. Keep at it!
Hi Anne,
You leave me with no excuses to stop training as I get older. I still feel strong, but I’m having trouble with electrolytes. I can’t seem to stay balanced.
Personally, I don’t think age is a good excuse for us to stay healthy. Great post. Thanks for sharing the studies.
I guess it all comes down to how you want to live out the rest of your life. We all make our choices for personal reasons,
and I respect that. Thanks for reading Raymond.
So encouraging! I’m pleased at the prospect both of maintaining my strength and that I can work my way slowly up to it.
I started going to the gym last month and have noticed that a lot of the people there work much longer than I do. But 45 minutes is enough, in my book! I’ll get better over time. Thanks for a great article!
Thanks Amy,
That is great that you are exercising! It sounds like you are doing great. There can be much benefit to even a few minutes of exercise,
if it is intense enough. Keep it up!
I totally agree with this. Activite is the key to staying healthy and young. That is one reason that I love my two story house. We don’t get old. We let ourselves get old.
Thank for the encouraging words.
Blessing to you,
Debbie
thanks Debbie,
You can sure get a good work out going up and down stairs! Sometimes I find myself trying to avoid
going upstairs for something, then I remind myself that it is good activity.
thank you for reading!