Posts tagged sacropenia
Resistance Training Improves Older Adults' Quality Of Life

Inactive adults can expect up to a 5% loss of muscle mass each decade after age 30. This loss of muscle tissue, sarcopenia, occurs in part due to lack of exercise and is a major cause of disability and lost independence among aging adults. To combat this weakness experts recommend each American adult should participate in weekly Resistance Training sessions. According to our National Physical Activity Guidelines, the recommended amount of strength training involves exercising major muscle groups at least 2 times a week. Previous research has shown this frequency of strength training exercise can increase strength, muscle mass, and bone density among older adults.

A recent review of the available evidence was conducted by researchers investigating the relationship between strength training and quality of life in older adults (Hart et al. Health Promotion Perspective. 2019). Authors reviewed 16 research articles and found resistance training had a significant effect on both mental and physical health variables. They reported significant improvements in both health related quality of life and bodily pain among the trained participants compared to their sedentary peers. Specifically, resistance training was found to positively effect emotional and social functions within overall quality of life scores.

This article adds to the existing literature on the mental and emotional benefits of exercise. Contact the experts at MEND to learn which exercises are most appropriate for you.

Muscle Loss and Aging
aging-atrophy-muscle mass-exercise

All of us will undergo a progressive loss of muscle mass as we age called sacropenia.  The key modifying variable is how quickly an individual loses this muscle mass over time.  Previous research on resistance training has shown a significant reduction in the rate of this loss over time among both experienced and novice weight lifters.  A new study examined which muscles are most susceptible to muscle mass loss with aging allowing for better exercise prescription and prevention.

Ikezoe and colleagues compared the cross sectional area of lower body muscles between 20 year old and 83 year old subjects (Arch Gerontology and Geriatrics. 2011).  The authors then compared the muscle size differences between old and young participants to determine which muscles atrophied the most with the aging process.  The smallest differences in muscle mass were noted in the thigh muscles including the quadricep and hamstring while the greatest differences were noted in the hips.  On average these hip muscles were only 1/2 the size of their younger counterparts.  This study highlights the importance of resistance training among all age groups, especially in the hip musculature.   To learn more about the benefits of resistance training contact your local Physical Therapist.