HEALTH: for seniors 70 years and older

Age-related muscle loss
First of all, it should be noted that aging-related muscle loss, known scientifically as sarcopenia, can be completely prevented by adopting certain approaches. Unlike most people believe, muscle loss with age can be reversed with a few relatively simple steps and measures that will be listed below. For example, those who exercise regularly and lift weights in their seventies or eighties can have muscles of a much younger biological age.

Weight training and resistance exercises
Resistance exercise is essential regardless of age. One of the most significant facts about muscle loss with age is that it occurs because one fails to challenge muscles with mechanical stress anymore. Therefore, any form of resistance training, such as weightlifting, exercise with resistance bands, body-weight exercises, etc., is crucial to maintaining muscles. Moreover, there is a plethora of studies proving that elderly individuals can experience considerable muscle gain through regular resistance exercises, even in their nineties. The issue is that when it comes to workouts many older people tend to rely only on cardio or walking while resistance training remains neglected.

More protein needed by seniors
One of the most overlooked problems of aging is anabolic resistance related to protein metabolism. What does it mean? It means you will require more protein intake per kilogram of your body mass than a young individual, and not less. Most current recommendations advise that the amount of protein consumed should be between 1.2 and 1.6 grams per kilogram of body mass per day. Protein sources rich in leucine such as meat, eggs, fish, and dairy foods are especially good at activating muscle protein synthesis.

Supplements for seniors
There are only a few supplements which have strong scientific backing in terms of their effectiveness when used by seniors. One of them is Vitamin D. There is a direct relationship between low levels of vitamin D and an increased rate of muscle wasting. Furthermore, deficiency of vitamin D in seniors is widespread. Another supplement with strong scientific support is creatine monohydrate – the most studied supplement in sports nutrition. Studies show that even small doses of it can help maintain muscle mass and increase muscle strength in elderly individuals who do not perform vigorous physical activity.

Bottom line
Weight training and resistance training leads to muscle loss recovery in Senior: fighting sarcopenia.