Effects of aging

 

Funny how the cycle of life affects us all.  We all start the same, and we all finish the same.    What I see as the two biggest issues from an aging stand point are muscle loss (sarcopenia) and loss of bone density (osteoporosis).  These two can be controlled with a healthy diet AND resistance training. I'm not saying it doesn't happen.  I'm just saying we can minimize the effects of both of these conditions.

Sarcopenia begins around age 30.  Loss is gradual and starts at about 3 - 5% per decade.  It doesn't seem like much, but it is cumulative.  Once you reach age 60, it becomes more noticeable.  In your 80's, loss jumps to between 11 and 50% according to WebMD.  If you are young, you will notice this if you break your arm or leg and they are in a cast for a long time.  When the cast comes off, you will notice a big difference.

This loss can be mitigated by resistance training.  Even people that exercise regularly will still lose muscle.  Before you start to say, "so what is the use?", know that with muscle loss comes loss in strength as well.  By exercising, you will get stronger, as you add weight to your resistance.  Over the course of years or decades, you will maintain strength.  Resistance will also strengthen your bones, staving off osteoporosis.  

There are other benefits from resistance training.  When you exercise, some modes will work on your balance too. This is important to keep from falling and breaking a hip or other bone.  

Last year there was a study that came out touting the benefits of resistance training on Alzheimer's Disease (The effects of resistance exercise on cognitive function, amyloidogenesis, and neuroinflammation in Alzheimer’s disease - PMC (nih.gov).  More studies are needed but it looks promising.

I understand that not everyone likes exercise or resistance training. However, exercise releases endorphins and dopamine. It also helps to fight depression, increase our ability to think and concentrate. Exercise does not have to be a formal workout. The main point is to move our bodies more. Dancing, swimming, playing basketball, or a martial arts class all count.