Feature Articles: Food, Fitness and
Health
Nutrition and Fitness:
What does it have to do with aging?
Candance Gabel, M.S. R.D., Curriculum and Staff Development Coordinator, Family Nutrition Education Programs and Associate State Nutrition Specialist, College of Human Environmental Sciences, University of Missouri-Columbia
Stephen D. Ball, Ph.D., Nutritional Sciences, College of Human Environmental Sciences, University of Missouri-Columbia
Have you ever heard of sarcopenia? "Sarco" means flesh,
or muscle and "penia" means loss. The fragility we see in
the elderly is in large part the result of muscle loss known
as sarcopenia. Although, many of us work at preventing
chronic diseases associated with aging such as heart disease
and diabetes, sarcopenia is a disease that is often
overlooked.
After the age of 45, muscle mass begins to decline at a
rate of about 1 percent a year. Why? Decreased physical
activity levels can explain most of this loss. When muscle
mass decreases so does muscle strength. When you lose muscle
strength it becomes more difficult to climb stairs, do
chores, dance, take walks, enjoy a day of touring, go
grocery shopping, or accomplish other activities. How can we
break this vicious cycle? The answer may be strength
training. A research study led by Tufts researcher Maria
Fiatarone, MD, showed that even frail nursing-home residents
in their 90s could build muscle and strength. Two study
volunteers were even able to walk without needing their
canes after the 8-week program.
Many of us find time to do aerobic exercises such as
running or swimming. Although, this type of exercise is
great for strengthening your heart and lungs it may not be
sufficient enough to prevent sarcopenia. Whereas, weight
lifting can! You just have to get into the habit of doing
strength-training exercises two to three sessions a week for
about 20-30 minutes. Ideally, you should perform 1-3 sets of
8-12 repetitions on a variety of exercises that work the
major muscle groups.
See your local fitness professional for more information
if you are not familiar with how to properly strength train.
It is also important to get the recommended amount of
protein in your diet every day. Try to consume at least .36
grams per pound of body weight of protein a day. Protein
won't necessarily enlarge your muscles or make them
stronger, but it will help prevent some of the loss of lean
muscle tissue. The bottom line to maintain strong muscles
and a healthy body is to eat a variety of foods - including
adequate amounts of protein, participate in aerobic exercise
at least 3 times per week, and strength train 2-3 days per
week. Prevent sarcopenia before it happens!
Resource: Tufts University Health & Nutrition Letter, March 2003
Last update: Thursday, September 11, 2008
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