One challenge
confronting Boomers as we age, and which needs our attention more than any
other fact of aging science sarcopenia, this challenge involves muscle wasting
due to aging. Sarcopenia derives from the Latin roots, "sarco" for
muscle, and "penia" for wasting, making it a “muscle wasting
disease.” Sarcopenia is a byproduct of the aging process, the progressive loss
of muscle fiber that begins in middle age.
From the time
you are born to around the time you turn 30, your muscles grow larger and
stronger. But at some point in your 30s, you begin to lose muscle mass and
function, a condition known as age-related sarcopenia or sarcopenia with aging.
People who are physically inactive can lose as much as 3% to 5% of their muscle
mass per decade after age 30. Even if you are active, you will still experience
some muscle loss. Without intervention, adults can lose as much as 8 percent of
muscle mass every ten years.
Although
there is no generally accepted test or specific level of muscle mass for
sarcopenia diagnosis, any loss of muscle mass is of consequence, because loss
of muscle means loss of strength and mobility. Sarcopenia typically accelerates
around age 75 -- although it may happen in people age 65 or 80 -- and is a
factor in the occurrence of frailty and the likelihood of falls and fractures
in older adults.
Sarcopenia
propels a cascade of other medical problems. Less muscle mass and strength
leads to faster fatigue. Chronic fatigue leads to less physical activity and a
more sedentary lifestyle. Less activity results in fat gain and obesity. Excess
weight contributes to glucose intolerance, type II diabetes, and a condition
called metabolic syndrome. This syndrome can then cause hypertension and
increasing risk for cardiovascular disease.
Muscle
wasting contributes dramatically to care costs. Once older patients become
incapable of the activities of daily living, such as rising unassisted from a
recliner, they are usually institutionalized in nursing homes and assisted
living facilities.
Boomers
already know many ways to fight sarcopenia: proper nutrition, weight lifting (resistance
training), stretching, and a regular fitness regimen. However, over 40 percent
of the generation is overweight or obese. Therefore, the problem is not
knowledge; it is motivation.
People who
lead a sedentary lifestyle are most likely to experience pronounced sarcopenia
as they age. Sitting around on the couch is a good way to ensure serious loss
of muscle mass late in life.
For years,
physicians have recommended 30 minutes of moderate daily exercise. In most
cases, suggestions include exercises like walking and jogging. This type of
activity is excellent for the cardiopulmonary system, and it does build some
muscle, but resistance training (RT) that requires the use of weights to build
muscle is often overlooked.
With the
results of studies since the late 1990s pointing to RT as a tool against
sarcopenia, some therapists and physicians have started to recommend RT over
aerobic exercise. After all, one must first be able to stand before one is able
to jog. To stand, one must have muscle strength, which can be developed rather
quickly under a RT regimen.
RT has proven
that elderly people need not live out their days stooped over and shuffling
about. Not only has adopting a resistance training regimen early in middle age
has been proven to reduce the appearance of sarcopenia later in life, but RT
regimens undertaken by the elderly has been shown to actually reverse
sarcopenia by redeveloping muscle mass. Increasing protein intake also helps
build muscle. These two breakthroughs combined could lead to a healthier senior
adult population, one in which the signs of age aren't quite so obvious.
It is
strongly recommended that a person -- especially someone of advanced age --
seek professional advice from a physician, certified personal trainer or
physical therapist before beginning a resistance training program. Overexertion
leading to torn muscles and even broken bones can happen easily if one lifts
too much weight. What's more, some age-related diseases, like diabetes and
dementia, can be exacerbated by resistance training.
In one study, elderly people
aged 78 to 84 who went on a RT program experienced an average increase in
protein synthesis of 182 percent . Another study, funded by the USDA, found
that elderly participants who did RT for 45 minutes three times a week for 12
weeks saw an average increase of 32 percent for muscle fiber and a 30 percent
increase in strength. Need more convincing? Go to the park and watch a few
elderly people with sarcopenia.
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