Welcome back to the Muscle Medicine Series. In part 2 of this seven-installment series, we’re crunching information about strength training in seniors. While pumping iron may seem reserved for the younger set, older adults have plenty to gain from a strong muscular system. Not only does a healthy muscle mass decrease a person’s risk of falls and fractures, it can actually lead to a longer, more active life. In a study of adults over age 55, those with the highest percentage of muscle mass had a significantly lower mortality rate a decade later than those with the least amount of muscle.
Since we naturally begin to lose muscle as we age, maintaining muscle mass requires a conscious effort. “There’s a misconception that normal daily activities like walking and climbing stairs will preserve muscle strength as we age. Unfortunately, our daily routines probably aren’t enough to make a difference,” says Roper St. Francis Healthcare Orthopaedic Surgeon Dr. Heather McIntosh.
“Strength training is key,” continues Dr. McIntosh, whose personal routine includes weight lifting, yoga and HIIT workouts (high-intensity interval training that combines resistance exercise and cardio). “You can maintain your cardiovascular health by walking or doing your daily activities, but you need muscle-strengthening exercises to support the rest of your body.”
Even an hour a week of strength-building resistance exercise can noticeably reduce a person’s risk of cardiovascular disease and death by any cause. So get started! Roper St. Francis Healthcare regularly hosts strength-building classes at the Waring Senior Center in West Ashley and the Lowcountry Senior Center on James Island. Classes are tailored to every age and skill level. Look for seated offerings like Sit & Fit and chair yoga as well as the higher intensity Fit & Firm class, which includes cardio, balance work and stretching.
Learn more and sign up on the Classes & Events page at lowcountryseniorcenter.com.
Next up… Part Three: How to slow age-related muscle loss or catch up on Part One: Bulk up on muscle science of the Muscle Medicine series.
Editor’s Note: This blog is an excerpt from the article “Muscle Up,” originally authored by Stratton Lawrence. This piece was featured in the Winter 2022 issue of House Calls.