Can you change your fitness age?

Aging is a natural process that tends to begin at 30, accelerate at 50, and can triple in speed by 70.

As we age, sarcopenia (age-related muscle loss) can directly impact mobility, posture, metabolism, body composition, balance and core strength. But age-related muscle loss isn’t necessarily inevitable.

“It’s important to realize that we aren’t helpless when it comes to age-related changes like muscle loss,” said Diana Dimas, a personal trainer at Endeavor Health Galter Life Center. “You can improve your fitness level, no matter what your age.”

Many individuals will face sarcopenia, but the rate at which they experience it is based on their physical exercise and fitness level.

Without exercise intervention, the average adult over age 50 will lose 4-6 pounds of muscle mass per decade, which is often replaced by body fat.

However, those who strength train and perform compound exercises for all major muscle groups of the body will lose only about one-fourth of the same lean muscle mass with a negligible increase in body fat.

“Having a structured strength training program, and making it the cornerstone of your exercise routine, provides a myriad of benefits for both the mind and body,” Dimas said. “With appropriate muscular training we can build strength and power while also preventing disease, improving quality of life, becoming more functional, and enhancing metabolic function.”

In performing major muscle groups such as the chest, legs, abdomen and back, the body will be able to increase its functionality and enhance metabolism to be more efficient at burning calories, burning fat and building new lean tissue.

What’s more, the anti-inflammatory white blood cells that are released from muscle repair help improve overall immune health, support joints, and can help protect against diseases such as Alzheimer’s, stroke, cardiovascular disease and diabetes.

Can you change your fitness age? Yes, with a structured strength training program that focuses on all the major muscle groups of the body.

As the late Jack LaLanne, a pioneer in the world of fitness, used to say, “Better to wear out than rust out.” Try to keep moving, doing something you love each day.