Aging Doesn’t Have to Mean Steep Physical Decline

Aging Doesn’t Have to Mean Steep Physical Decline

Kosher Fitness
By Michael Ungar

As I age, I begin to notice how my body is changing; there are certain activities I cannot do as well as I used to. Working with an older population, I often hear the concerns of my clients about their current and future physical fitness. Will they be able to walk (better) in the future? How will they be able to negotiate stairs? Will carrying bags of groceries into the house from the car be too much? How about picking up a grandchild or beloved pet?

A recent article in Fortune touched on these concerns. The author, Dr. Zachary M. Gillen, an expert in exercise physiology, is an assistant professor at Mississippi State University. Gillen suggests that one kind of exercise can make the biggest difference for older adults, allowing them to carry out these physical activities without being wiped out at the end of the day.

The key: resistance (or weight) training.

This blog has touched on this idea many times in the past. One of the issues confronted by older adults is sarcopenia—loss of muscle mass. Sarcopenia can lead to other diseases, such as Type-2 Diabetes. This happens as a natural part of the aging process, but a steep decline in muscle strength in not necessarily an inevitability. Muscle mass can be maintained and even increased throughout our lives.

Gillen states that the evidence shows that low muscle strength is a key factor in sarcopenia. The way to combat it is with the proper kinds of weight/resistance exercises. It is important to do these exercises properly and safely, which is why it is a good idea to consult a fitness professional. Sadly, only 13% of adults over the age of 50 do some kind of strength training at least twice weekly; across the fitness world, the recommendation for older adults is 2-3 times per week. Gillen suggests that 6-12 repetitions of each exercise working at 50-85% of one-repetition maximum; this means that if the maximum weight at which you can do an exercise is 20 lbs., you should aim to do 6-12 reps at 10-17 lbs. There should be a 2-3 minute rest between these sets (or longer, if needed, especially at the beginning) with 24-48 hours of break between these workouts. Since we should all aim for 150 minutes of moderate exercise each week, you should focus on cardio activities on the other days.

Gillen ends the article by recommending that older adults take seriously the risks involved in starting a new exercise program. Those with little history of working out can do more harm than good. A fitness professional, like a personal trainer, can help us make sure we avoid steep physical decline—either because of inactivity or injury. If done properly, an exercise program at age 60 or even 90 can help us in the process of healthy aging.

This lightly-edited blog with photo was originally published on kosher-fitness.com on 2/12/24 by Rabbi Ungar. 

About the author

Our fitness columnist and blogger Michael Ungar is an ACE-Certified Personal Trainer and Functional Aging Specialist. As the owner and operator of At Home Senior Fitness (athomeseniorfitness.net) based in Beachwood, his clients range from their early 60s to their mid-90s. Michael got serious about fitness in his 40s and started competing in his 50s. As an ordained rabbi with a small congregation in Cleveland Heights, this blog explores topics of interest to older adults, particularly health and fitness. The Hebrew word "Kosher" means "fit." (Kosher food is literally fit to be eaten; the title of his blog pays tribute to his two careers.)

2 Comments

  1. A quote I heard recently really resonated with me as I age.

    Stay ready, then you don’t have to get ready.

    Staying active is a critical piece to aging well. So recently I started chair yoga, a compromise to being able to get on the floor. I can still get on the floor, just can’t get up lol.

    Take control of your aging. Start with the doctor/ specialist that can best manage your situation. Be active. Lastly, enjoy each day, as they are gifts.

    1. Joann,
      Thanks for your comments. The quote resonates with me too. I usually say: the decisions you make today will create your tomorrow.
      There are no guarantees; I could get hit by a bus tomorrow! All things being equal, though, styaing ready now will have a positive impact on our future health and fitness.
      BTW, At Home Senior Fitness is now operating on the west side. If you or anyone you know is interested in personal training in-home (personal or via the web), please share the info.

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