May 7 - Strength - Use It or Lose It

A couple weekends ago, I spent hours and hours studying the science and research behind strength training with the brilliant Dr. Wendy Anemaet. I won't tire you with weeks worth of info, but rest assured that I feel smarter. And the next time your family member or friend whines about an achy back or fatigue, you should also know that your local physical therapist probably has something helpful and intelligent to say about that. (In a specific clinical setting, after professionally evaluating the problem, of course. No one wants to be held responsible for drive-by diagnosis and treatment.)

I thought I would share a few interesting items that are applicable to all of us. Resistance training can take many forms - we've all seen the sexy exercise bands and kettle bells - but the effects can be very helpful in preventing loss of function. Basically, the goals include increasing muscle mass, strength, power and endurance. So what's the big deal if I don't want to get all PUMPED up?

Here's the bottom line: physically inactive adults lose 3-5% of muscle mass per year after age 30. Yeah, uh, and they're not really losing weight till they get past 70 so... Yikes!

While there are definitely some intrinsic factors in muscle loss as we age, like decreased hormones and increased oxidative stress (more free radicals in the system), there are also factors that we can choose to change. Two of the primary ones we addressed were 1) nutritional balance with appropriate protein intake and 2) increased activity level incorporating resistance exercise.

There are about a zillion websites with suggestions and sexy pictures and "buy now entry-level" fees. It's overwhelming at best, and potentially dangerous. I think the first step is just to be aware of the importance of exercise and pay attention to your body. We may not all be triathletes, but any step above sedentary can help. Here's one way to start. Remember, our bodies really are designed to Move It or Lose It.