April 02, 2004

By: Maxwell Stone
Website: http://www.1st-in-fitness.com

Weight training in older population fights off the muscle loss condition Sarcopenia

Older people can reduce their frailty, become more mobile and stave off the muscle-wasting condition known as sarcopenia by working out as little as twice a week, according to the recent report, “Growing Older, Staying Strong: Preventing Sarcopenia Through Strength Training,” by the International Longevity Center and Canyon Ranch Health Resorts.

“Concern about the ability of older people to function in a physically demanding world has become a national issue,” Robert N. Butler, M.D., president and CEO of the ILC-USA, said. “As the population grows older, the cost of treatment for sarcopenia, frailty and other preventable conditions become considerable. Muscle strengthening can prevent this, and prevention is the best medicine.”

While the media has paid considerable attention to the prevention and management of osteoporosis (the loss of bone mass), there has been little mention of sarcopenia (the loss of muscle mass). As muscle mass is lost, frailty increases and mobility decreases making the likelihood of injuries due to falling greater. Older people with significant sarcopenia can have difficulty caring for themselves and frequently need to enter a nursing home for constant monitoring.

In data collected during the 1997 New Mexico Aging Process Study and the 1998 New Mexico Elder Health Survey, 13 percent of men and 8 percent of women under the age of 70 suffered from sarcopenia. At 75 years old, the percentage of those afflicted rises to 17.5 percent.

According to the report, individuals can avoid this by committing themselves to small amounts of exercise focused on increasing strength and muscle mass. Studies that included both male and female participants found a strength-training program proved quite effective. Men and women who trained for eight to 12 weeks showed average increases in muscle strength ranging from 113 to 174 percent.

“Such remarkable gains, it appears, are not uncommon in the older population, nor do they require that older people spend hours in the gym to attain them,” said Michael J. Hewitt, Ph.D., research director for exercise science at Canyon Ranch Health Resort and report author. “A few sets each week—performed properly— will bring about positive results.”

Growing Older, Staying Strong recommends that every adult, especially older people, perform some strength training exercise at least two times each week. There are countless strength training programs, routines and equipment available from which to choose.

As Dr. Butler points out, “In as little as two sessions a week, older people could see results that include increases in strength, better mobility and better balance. Additionally, the increase in muscle mass will increase their metabolic rate as well as their ability to climb stairs. It appears that a little exercise goes a long way when it comes to avoiding this devastating condition.”

Author Notes:

Maxwell Stone contributes and publishes news editorial to http://www.1st-in-fitness.com.  A source of information and helpful tips on various types of fitness equipment.