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How to Maintain Muscle Strength

Follow this advice to stay strong and healthy as you age.

Ronesh Sinha, M.D.

Contributor

Ronesh Sinha, M.D.

Palo Alto Medical Foundation

Did you know you can lose up to 1 percent of your muscle strength each year after age 25? Known as sarcopenia, this slow atrophy of muscles is subtle enough that you may not notice it,  but eventually can lead to early muscle fatigue, problems with balance, and increased sports injuries, says Ronesh Sinha, M.D., an internal medicine physician with the Palo Alto Medical Foundation.

“Have you noticed how your parents or grandparents walk now, compared to earlier in life?” Sinha says. “People become less sure-footed, they may walk with their legs a little wider apart to provide more support, and eventually they may need canes and walkers.” Many elderly people who fall frequently are victims of age-related sarcopenia.

Middle-aged women lifting weights while on walk
 

The Hazards of Sitting Too Much

Young people can also experience muscle decline, Dr. Sinha says, through a condition called sedentary sarcopenia. “Prolonged sitting, so common in our society these days, can led to significant muscle weakness in virtually every major muscle group,” he says. In severe cases, even stair climbing can become difficult.

Sitting too much has other negative consequences. “Upper body muscles also decline,” Dr. Sinha says. “Too much hunching forward toward computer screens can cause changes in the muscles of the upper back. This ‘hunchback’ posture used to be the sign of a very elderly person, but now I see it in much younger patients.”

Build Strength, No Matter Your Age

To avoid muscle decline, follow these tips from Dr. Sinha.

  • Lift weights — In addition to cardiovascular (aerobic) exercise, lift weights at least twice a week. If you are older, you can start with two- to five-pound weights and gradually increase the weight as you develop strength.
  • Use free weights, not machines — If you work out in a gym, don’t just use machines. Weight machines work very isolated muscle groups and do not challenge your sense of balance or sense of orientation. Instead, lift free weights, including dumbbells and kettlebells.  Incorporate exercises like yoga or dance to help you use your sense of balance.
  • Align your head and spine — Move your seat closer to your desktop and steering wheel of your car, so you’re not hunched forward while working and driving.  Be posture-conscious in all of your activities. Try standing more, and consider a standing workstation at home and work. Think about your posture as you work. Imagine your head crowning your spine, with your shoulders rolled back.

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