Aging and Muscle Loss
Keep your strength and stay independent
As we age, we gain wisdom, experience, and memories. But we also face new challenges. Muscle loss, also known as sarcopenia, can make daily tasks harder and impact your independence.
By keeping your muscles strong and able, you can stay independent longer and continue doing the things you love without needing much help from others.
Things that accelerate muscle loss
As you age, your body can change in ways that surprise you. One of the most noticeable changes is weakness and loss of motion. Your lifestyle and overall health play a key role in how fast those changes occur. Factors that can increase muscle loss include:
An unbalanced diet, low in proteins
Inflammation or swelling
Medical conditions that cause muscle loss
You can control many of the factors linked to muscle loss. Managing your health conditions and making the right lifestyle changes can help you build and keep your strength.
‘Motion is lotion, rest is rust’
We can’t stop ourselves from aging, but we can slow down some of its effects. While increased physical activity is important to maintain your overall health and well-being, engaging in strengthening exercises at least 2 to 3 times each week is your best defense against muscle loss. By continuing to use your muscles, you’ll be working to keep them strong.
You don’t need expensive exercise equipment, a personal trainer, or even a gym membership. Common forms of physical activity and exercise that can help build strength and keep you mobile include:
Walking, stair climbing, and biking
Strength training with resistance tubes and bands
Yard work (mowing, gardening, and planting)
If you’re unsure about starting, try TeleMOVE! It's a virtual 90-day program that focuses on nutrition, physical activity, and behavior changes. Consider one of the many varieties of yoga that may also help to maintain muscle strength, as well as relaxation and meditation practices.
Before starting a new exercise program, use Secure Messaging (sign in required) to talk to your health care team about any conditions you might have and see what's right for you. You can also keep track of your progress with the My HealtheVet Activity Journal.
