Senior Muscle Mass and Strength

Many research studies  have shown that muscle mass declines with age. The percentage of muscle mass loss per decade:

Furthermore, the decline in muscle strength per decade can be much greater than muscle mass:

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:

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.