What if we are not so healthy can we improve muscle strength?

The idea that we can add muscle to our body as we get older goes against the usual trend of muscle decline that starts somewhere in our mid thirties and for sure for most of us by age 40. Any exercise will slow the decline and may serve us well into our 70’s. 

To gain muscle, particularly where we need muscle as we age, we have to work at it.

 NCOA recommends

• Moderate exercise for at least 30 minutes five days a week.
• Muscle-strengthening activities for two or more days a week that work all major muscle groups.

There are different ideas on this and several workouts for seniors. Senior workouts provide ways to adopt exercises to match your abilities. Doing movements correctly and safely are a priority. If you are going from the couch (sedimentary) to a workout first check in with your doctor and physical therapist. Check out local gyms and YMCAs for programs for senior citizens. Many people who try these resources get hooked. The support they offer can be your cup of tea.

There are many workouts you can do it home as you check it out on the Internet look for ideas that fit seniors. I use body resistance, tube resistance, TRX and dumbbells. 

What can we expect as we age how we can slow down muscle loss or even add muscle loss? Is it possible to be elderly, sedimentary, unfit and improve our cardiovascular, strength, and flexibility health? Can we do these things in a recovery of sickness and ongoing conditions like heart disease, diabetes, cancer? 

There isn't just one goal of fitness that we may be dealing with.

For example, if we are dealing with cancer we may be looking at the Fitness goals that help our immune system, improve our dealing with chemo. With heart disease we may have a lot of limitations and we have to work with our doctors recommendations. The goal of improving our fitness has a health context that is very individual. 

As we age many times recovery is possible. 

Case study - I read a story in the LA Times How I got my 89-year-old dad to crush it in the gym

Norm Wallack improves 1
min. to 4 min on elliptical

Norm Wallack put the question “Is it every to late to get into shape?” to the test. Norm went to Cosco’s once a week and spent the rest of the week with remote in hand on his favorite recliner. Many of us can relate to that. We are kings and queens of the remote. 

Norm’s son Roy set out to get his father to workout. He sought the advise of Robert Forster a physical therapist for seniors who said “movement is the best medicine”. Also, “No matter your age, exercise can cause significant muscle and cardiovascular remodeling in just three weeks. The trick is making the 

exercise habit stick — and for that, you need more time.”

Norm was took the VO2 Max test, the maximum amount of oxygen taking in. In a Tour De France bike racer the average is 85-to-90 milliliter per minute, The average fit man has 50+, sedimentary 35 to 40, One study showed inactive men 80 and older 21. Since Norm is 89 one would expect him to be on the lower end, which he was at 12.

Norm did not like the program at all until the seventh week when admitted he was getting stronger. 

THE RESULTS cited

Eight weeks after Dad began, Wellness FX did another blood analysis. The dramatic results: 

--His A1C — the three-month average of blood sugar levels — had dropped from 6.8 to 5.6. He was no longer in the diabetic danger zone. Improved 15%

--His VO2 Max rose from 12 to 14.2 — a 19% jump. 

--His heart was stronger. When he started, his heart rate hit 105 bpm after just one minute of exercise. Eight weeks later, it was 94 bpm, a sign of improving cardio fitness. 11% improvement

--His endurance more than doubled. When he started, he lasted just three minutes at Level 1 on the elliptical. Eight weeks later, he lasted six minutes at Level 4. 

--9-pound weight loss. His BMI dropped from 26.6 to 25.2. 5%

In this case study muscle mass was not measured, but the all important was the heart was stronger and he could do more with increased resistance. 

This is consistent with other studies I have seen as well as my own progress. Exercise when you are older takes longer to make improvements. Progress is slower than when we were younger. But progress can be made. Here we are looking at a reluctant 89 year old. 

I would predict different results with each one of us. Where are we today? What health problems do we face? Even our goals could be different. More and more I see it possible to add muscle as we age, but we have to make it part of our retirement and make fitness habitual. Keep walking

Sources: https://www.ncoa.org/center-for-healthy-aging/basics-of-evidence-based-programs/physical-activity-programs-for-older-adults/

 https://www.latimes.com/health/la-he-the-resuscitation-of-my-89-year-old-dad-20190216-story.html