Exercise and Sarcopenia #139

Cardiovascular health, diet, and exercise, has a lot in common with most people in our age group regardless or not of having  previous heart problems.   As we all age certain physical deteriorations are going to occur.  You will begin to have more aches and pains in your muscles and joints.  You are going to notice issues like the muscles on the underside of your arm beginning to sag.  Unfortunately these are not the only muscles that begin to lose tone and sag.   Your posture and back can begin to bother you.  And you do not have the strength, endurance, or stamina that you use to have.   Fortunately those of you who began an aggressive cardiovascular health care program through exercise, weight loss, and eating healthy foods,  have more than likely slowed the effects your aging process.  You have improved or slowed those affected areas that naturally deteriorate through aging. 

What is Sarcopenia?   
It is the loss of muscle mass, and strength through aging and or neglect.  (lack of adequate exercise)   Frailty is one major concern of muscle loss in older individuals.  Poor diet, lack of exercise and the natural aging process leads to loss of muscle mass being replaced by fat.  During sarcopenia muscle fibres are replaced with fat and an increase in fibrosis.   As you age and there is continued lack of exercise you will become more frail, have limited strength abilities, and increased natural aches and pains.

Some studies indicate that as early as age 30 you begin to lose some of your muscle mass at a slow rate through the natural aging process.  By age 80 you could have slowly lost 50% of your total muscle mass depending on your lack of exercise and proper diet.   You can see that as you age into your 60's, early 70's, and are overweight, do not exercise, your mobility and strength is going to be seriously affected.  All of the studies indicate it is never too late to begin to exercise and regain lost muscle mass.  Most of the research I have found reports cardio and resistance training exercise is very important to reducing sarcopenia.  Research also indicates having sufficient protein in your diet is very important.  Eating more protein with less fat from meats should be your goal.  Lesser red meat and more leaner protein such as fish, chicken, and vegetables. 

It should be noted along with cardio exercise, resistance training is required in order to slow the loss of muscle mass.   Resistance exercise tones, strengthens, and increases your muscles.  This will enable you more mobility, and strength as you age.  Resistance training involves exercise using some amount of weight to challenge and train your muscles.   It could be bar bell weights, or most types of strength training machines.  Always begin with small lesser weight amounts and increase as you strengthen.