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Growing Old Gracefully Will Send You Into a Downward Spiral

We may wonder why society encourages older people to slow down and take it easy when they get more candles on their birthday cake. Many of us laugh and say, “Don’t worry, you’re only as old as you feel.” But the truth is, you won’t feel too young for long if you don’t take care of your strength and fitness.

The problem with “aging gracefully” and other similar terms is that it actually means inactive and sedentary. It’s bad enough that 8 out of 10 adults don’t build enough muscle and stay active as it is, but further promoting inactivity in older people is a recipe for a nursing home.

We fall and break our hips because of muscles that have weakened and are unable to hold us when we get off balance. We end up in wheelchairs due to disability due to lack of muscle strength and end up in a nursing home when our bodies become so weak after 20-30 or more years of disuse that we can no longer perform the necessities of daily life.

The villain here is a relatively new condition that didn’t even have a name 20 years ago. Sarcopenia is the gradual breakdown of muscle tissue from the body. This condition, which usually occurs in physically inactive people, is responsible for robbing both men and women of their strength, health, mobility and ultimately their independence in the last third of life.

But this loss of muscle tissue is not something that happened suddenly. From the mid-1920s, this would be done clandestinely at a rate of around half a kilo in a single year. That is, unless enough muscle mass and maintenance activity is done over the years to prevent it.

Loss of muscle tissue is one of the most serious long-term threats to health in adulthood. It is often not obvious because the increase in body fat settles in places where there used to be solid muscle tissue. Often the bathroom scale may not show a change in weight, but body composition (muscle/fat ratio) has changed significantly.

The gradual loss of muscle seriously weakens the entire body. It weakens the muscular system, skeletal bones, immune system, cardiovascular (heart/lung) system along with all cells, tissues and organs. Without the challenge of properly building strength and maintaining exercise, your body has no incentive to repair and restore itself, so cellular tissues weaken and become susceptible to disease.

But the very good news is that just a simple proper exercise program consisting of mostly strength training can prevent most of this decline in muscle tissue and strength loss. Only 2-3 times a week is all that is needed to maintain strength and functionality. And yes, it takes some responsibility and some personal action to make that happen. Your local gym or fitness center can provide you with everything you need to get started and never stop so that this horrible situation doesn’t happen to you.

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