Use It or Lose It: How to Offset Muscle Loss at Any Age

Every older adult knows that, no matter what, DON’T FALL! Falls lead to fractures. Or worse. There is an abundance of “how to” articles about fall prevention. Many focus on the obvious: Wear sturdy shoes; make sure your house has good lighting; install handrails; and use canes and other aids. And, of course, remove rugs and anything else you can trip over.

While those are good practices, there’s another, more effective narrative for reducing falls. Today’s best practices revolve around resistance and balance training. Recently, Villager Linda Sindell invited Dave Johnson, the founder of Evergreen Physical Therapy Specialists, to talk to Villagers about the why and what of resistance training. His talk, titled “Adding Quality of Life to Years: Resistance and Balance Training for Reduced Falls and Fractures,” was extremely well received.

Why resistance training

“Sarcopenia, muscle loss, is a natural part of aging,” Dave told the group. The sad fact is that once we hit 30, it’s pretty much downhill. In our 30s, 40s and 50s, we lose about 8 to 10% of our muscle strength each decade. When we hit our 60s, we lose at an even faster rate.

But Dave didn’t come to deliver a doom-and-gloom message. “With resistance and balance training you can offset some of that muscle loss,” he said. Dave has nothing against walking, yoga, tai chi and Pilates—all are worthwhile exercises—"but they don’t combat sarcopenia; especially of the large muscles which atrophy faster,” he emphasized.

What is resistance and balance training

Dave explained the types of exercises for back and hips, legs, shoulders and arms that make up resistance training and also the ones for balance training. He went through the formula so that each person could calculate the optimal amount of weight for them.  And then he provided a QR code so attendees could download a set of exercises and get started on their own at home.

Every participant said the presentation was excellent, and that they learned a lot and were planning to do the exercises at home. At least one, Joanna Ward, actually followed through on that promise. “I found the presentation very valuable,” she said. “I feel like I’m already getting stronger.”

Dave closed on a reminder that “resistance training is for everyone. No matter if you are weak or have experienced bone loss. You can absolutely achieve adaptive change that leads to improved strength and bone density.”