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Attention baby boomers: If you want to build muscle, now is the time to do it. New research shows that strength training can help you build muscle mass to assist in the fight against the debilitating effects of old age—but not after age 80.
“From our study, once you hit the threshold of 80, it may not be possible to prevent muscles from shrinking,” said Scott Trappe, director of Ball State University's Human Performance Laboratory, where the study was conducted. “At this point, I would advise people to actively engage in some sort of resistance training once they hit their 60s.”
Trappe also said, “The best way to keep our muscles from shrinking is through resistance training, which allows our body to maintain muscle size and strength as we go through our 60s and 70s.” If you’ve never tried resistance training, the U.S. Centers for Disease Control offers some tips to help you get started.
1. Make sure you’re ready. Exercise is safe for most people regardless of age, but anyone with a chronic medical condition should check with a doctor before they significantly increase their level of physical activity.
2. Look for opportunities in your community. Community recreation centers, churches and schools may offer physical activity classes that include strength training.
3. Join a health club or work with a personal trainer for instructions on how to use strength-training equipment.
4. Look to perform everyday tasks that build strength. For example, daily activities such as lifting, carrying, digging, raking, splitting wood and sawing strengthen muscles.
5. Check with your local bookstore or library for a book or video to begin strength training at home.
SOURCES: Ball State University; Centers for Disease Control and Prevention; National Library of Medicine
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11/08
The information provided is intended to help you make informed decisions. The Genworth Financial companies do not provide medical information, advice or recommendations. Consult your physician before making major changes in your lifestyle or health care regimen. Please note that Wellness partners, their products, services, and offers may change over time.
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