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Strength Training for Aging Bodies – Reap the Benefits at Any Age

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Walking is great exercise for older people. Walking the dog is an excuse to do exercise and have fun.

Health Tips for Seniors from the Home Instead Team

Sarcopenia is a word you may not have heard of, but you are probably already experiencing as you grow older. The term describes age-related muscle mass and function decrease. Everyone’s muscles become more prominent and stronger from birth to age 30. Our muscle mass begins to deteriorate about 3-5% each decade after that. The less active you are, the more you can lose. Even active people will lose some muscle. Sarcopenia accelerates around age 75 but can happen as early as 65 or as late as 80. It can cause you to become weak, leading to falls and potential fractures.

You can slow down the effects with strength training. The personal support workers (PSWs) at Home Instead Senior Care Brampton can get you or your loved one to, and from physical therapy or the gym, so you can thwart the effects of sarcopenia. Our professional caregivers are happy to help you stay at home and independent for as long as possible. Go ahead, unretire yourself!

Understanding Sarcopenia  

When you take a moment to understand the symptoms and causes of sarcopenia, you have the weapons to fight it. In general, it includes weakness and loss of stamina which impedes your physical activity. The less active you are, the more your muscles shrink.

There are a few known causes:

  • Reduced nerve cells sending signals to the brain to move your muscles
  • Lower hormones like growth hormone, testosterone, and insulin
  • Decreased ability to turn protein into energy
  • Lack of calories or protein sufficient to sustain muscle mass consumed daily

Use Strength Training to Beat the Effects of Muscle Mass Loss

Strength training is not about worrying that you have to get up at 4 AM and down raw eggs before doing a leg press with 250 pounds. It is about doing the right exercises to increase your muscle strength and endurance. When you get into the gym, you can reap these benefits:

  • Turn Back the Clock – Resistance training rejuvenates muscle stems called satellite cells which turn back the physiological and genetic signatures of old tissues.
  • Strengthen Your Skeleton – As your muscles get stronger, your bones will also get stronger with the production of new cells. You may experience less arthritic pain, too.
  • Increased Energy – Working out will boost your metabolism, as well as, increase testosterone and DHEA.
  • Changes in Appearance – As we put on fat and muscles weaken, our posture can suffer, and our skin may droop. Keeping your muscle mass up leads to better posture.
  • Increase Brain Function – Want to stave off dementia? Exercise slows the decline of cognitive functions.

Increase Senior Health Care with Home Instead’s Help

Take back control of your health and enjoy more vitality when you develop a strength training regimen. Be sure to work with an experienced professional trainer or a physical therapist to ensure you do your exercises safely. Get back-up support when you enlist the services of a home care professional or PSW from Home Instead Senior Care. Our caregivers are ready to join in and give you and your family the assistance you need to keep you living independently in your home.

Call us at (905) 463-0860 to schedule a no-obligation in-home consultation. Learn more about the compassionate, quality home care we deliver each day to families  in the Brampton, Caledon, Woodbridge, Halton Hills area.


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