Time To Check In On Your Strength

Strength training and being strong as you age is all the buzz right now. There is so much information out there, it’s hard to know how to start if you’ve never exercised before. Do you even need to? This article will describe what happens in the body with age that causes strength loss and two simple ways to test your current status.

Strength decline as we age is a well researched topic. We naturally develop a decline in strength as we get older, called sarcopenia. Strength decline starts in our 30's. In fact women can lose 3-5% of muscle mass per decade. The decline in strength increases sharply over the age of 60. Menopause exacerbates the reduction of muscle mass because of the loss of estrogen. This can particularly affect the quadriceps muscle as the muscle mass is replaced with fat. Quadriceps are the large muscle group on the front of your thigh that give you power to stand, walk, and get up if you fall. In addition, as we age muscle fiber types start to change. We have fast and slow twitch muscle fibers. Fast twitch fibers give you that quick burst of speed and power like for lifting or a quick change of pace. Slow twitch fibers are your endurance fibers that help you walk and stay upright for long periods of time. Fast twitch fibers are lost at a greater rate than the slow twich fibers with aging. This contributes to us becoming slower as we get older. Other physical changes include a decline in number of mitochondira which are the power houses in our cells for energy. Neural connections that help nerves signal to muscles to fire also decline causing slower movements.

So we have a lot stacked against us as we age, but we can do things to slow down the process and maintain our function. First you need to start with an understanding of your current level of strength. There are some quick tests you can do to see if you are at the baseline you should be for your age. Listed below are two simple tests you can do at home to determine your current status and decide if it’s time to get exercising.

1. 30 seconds Sit to Stand test. This test measures strength, dynamic balance, eccentric leg control (which is the ability to lower yourself safely) and trunk control. You start with sitting in a chair of normal height (usually about 17"). Without using your arms, stand up and sit down as many times as you can in 30 seconds. Check your results to the averages listed below. If you fall below that score it’s time to start working on your strength.

30 second Sit-to-Stand test

• 60–64: 12–17 repetitions (Avg: 12-14)

• 65–69: 11–16 repetitions (Avg: 11-12)

• 70–74: 10–15 repetitions (Avg: 10-12)

• 75–79: 10–15 repetitions (Avg: 10-11)

• 80–84: 9–14 repetitions (Avg: 9-10)

• 85–89: 8–13 repetitions (Avg: 8-9)

2. 10 second Balance Test. Stand next to a counter for support if needed. Balance on one foot, don’t hold onto the counter, but reach out if you need to prevent falling. The goal is to balance for 10 seconds. Repeat on your other leg and compare the results. If you can not stand for 10 seconds, you have increased risk of falls and injury. Working on your strength can help improve this.

If you fall below average on these two tests it should be an eye opener that it’s time to work on your strength. Unfortunately with aging your strength level will naturally continue to decline. But with hard work you can improve your strength and reduce your risk of falls and injury. With consistent exercises at least two times a week you can maintain the strength you gain so that you slow any loss that can occur with aging. Look into local fitness group classes, a trainer at a local gym, or if you have other health concerns, a person to come to you and work one on one. Starting to exercise with a knowledgeable physical therapist or personal trainer can make all the difference in preventing injury while exercising and creating the consistency needed to maintain your gains. There’s no time like the present to get started. Today is the youngest you’ll ever be!

info@agingwellphysio.com
612-326-4110