As we age, it's important to prioritize strength training to maintain muscle mass, improve mobility, and increase healthy years of life. Research supported by the National Institute on Aging (NIA) has shown the numerous benefits of strength training for older adults. From reducing the risk of falls to increasing independence, the impact of strength training is significant.
One of the key areas of focus in this research is sarcopenia, the age-related loss of muscle mass and strength. Studies have shown that muscle mass and strength peak around age 30-35 and decline steadily thereafter. However, maintaining an active lifestyle can help slow down this decline and improve muscle strength even in later years.
NIA-supported scientists like Eric Shiroma and Roger A. Fielding have been at the forefront of studying the science of exercise and its impact on aging. They emphasize the importance of combining different types of exercises, such as resistance training, walking, and balance exercises, to improve physical function and prevent disability.
For older adults with obesity, incorporating strength training into their exercise routine can yield better results than diet or aerobic exercise alone. Research by Dennis T. Villareal has shown that a combination of resistance training and aerobic exercise can help reverse frailty in obese older adults, leading to improved muscle mass and physical function.
Innovative studies like the INVEST project at Wake Forest University are exploring new ways to bring resistance training to older adults at home, especially during times like the COVID-19 pandemic when going to the gym may not be feasible. By wearing weighted vests throughout the day, participants can prevent bone-density loss that often occurs with weight loss and maintain their skeletal health.
In conclusion, the key to successful aging is staying active and incorporating strength training into your daily routine. Whether it's walking, resistance training, or group exercise classes, finding activities that you enjoy and can stick with is essential. The bottom line is to keep moving and prioritize muscle strength to improve overall health and well-being as you age.