Move It or Lose It

Why "getting older" isn't an excuse to slow down

After age 30, we lose 3-8% of our muscle mass every decade.

But we don’t HAVE to.

"Well, I'm just getting old."
"Sucks getting old."
"Wait till you're my age."
"I'm not young anymore."

Just about every single day, I have conversations with clients or class participants about things like strength, balance, pain, and health. Often, all those issues are blamed on age.

Convenient, right? If all our aches, pains, weakness, unsteadiness is due to "getting older," I guess there's nothing to do about it, because we're all just getting older.

Not so fast. 

Yes -- adults lose an average of 3-8% of muscle mass each decade after age 30. And yes, that rate increases after the age of 60. 

AND we can prevent it and even reverse it through our training and nutrition. 

Are you getting older...or are you just a LOT more sedentary than you used to be?

Do you have joint pain because of wear and tear from age...or from poor movement patterns compounded with inactivity?

Strength training increases muscle mass and bone density. It also improves muscular endurance and balance, which is incredibly important as we age. Many people worry about hurting themselves lifting weights, but strength training is actually crucial for injury-proofing your body!

Along with strength training, activities with moderate impact like walking, jogging, dancing, and playing pickle ball all help increase bone density, which helps decrease the risk of osteopenia, osteoporosis, and fractures as we age. 

If you've been following me for awhile, you know movement and nutrition always go hand-in-hand. 

Being more active is great, but the bigger benefits will come from being active AND properly fueling your body. That means making sure to stay hydrated and prioritizing fruits and vegetables and eating enough protein. 

Our bodies are constantly breaking down and rebuilding proteins, which is how we build and maintain muscle mass, maintain bone density, recovery from illness and injury, and more, so we need to consume enough protein to stay healthy. This becomes even more important as we get older and need to fight the natural decline in muscle size, strength, and function. 

If you're reading this thinking you're not old yet and you still have time, you're right. AND you should start now. 

It's never too late. I had a client in her late 70s begin exercising after years of sedentary living and numerous health conditions, and it changed her life and her quality of life in incredible ways. 

And while it's never too late, it's always helpful to get a head start! The sooner you start living a lifestyle that incorporates regular exercise, including strength training and mobility, and eating well, the less ground you'll need to make up as you get older. 

Start moving -- or moving better -- now, and you won't "lose it" later.