Many research studies have shown that muscle mass declines with age. The percentage of muscle mass loss per decade:
4-5% for ages 60 – 69
7-8% for ages 70 – 79
Furthermore, the decline in muscle strength per decade can be much greater than muscle mass:
9-10% for ages 60 – 69
11-12% for ages 70 – 79
The good news is you can increase muscle strength with exercise. In addition, greater muscle mass in older adults is an independent predictor of longevity. Thus, improving muscle mass can potentially increase your survival.
Increasing Senior Strength
Before you begin any exercise program, consult with your healthcare professional.
Walking distances and climbing stairs may be difficult for seniors with muscle loss. So, start with bodyweight exercises before advancing to weightlifting. To evaluate your fitness and strength, consider taking the questionnaire in Chapter 4 of Growing Stronger: Strength Training For Older Adults .
You may also consider these warm-up exercises for seniors. When you are ready to step up your strength, challenge yourself by walking with a weighted vest or backpack. You may become strong enough to climb stairs or walk up a hill.
Senior Benefits of Muscular Strength
Strong muscles provide many senior benefits , including:
Preserving your independence
Reducing your risk of falls
Improving quality of life
Senior strength training can help you preserve bone density and reduce the risk of osteoporosis. In addition, strength training can help you reduce the signs and symptoms of many chronic conditions, including:
Do you need a better night’s sleep? Resistance training improves sleep quality in older adults. A randomized controlled trial showed that resistance training and light walking reduced the severity of obstructive sleep apnea (OSA) in seniors. Medicare covers CPAP devices and therapy to treat OSA.
Call Senior Healthcare Direct at 1-833-463-3262 to speak with a licensed agent.
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