Good morning. This is your Wellness Wake-Up Call with University of Illinois Extension.
As we age, we are at risk of developing age-related sarcopenia, especially if we are not intentional about being physically active.
Sarcopenia is a progressive loss of muscle mass, function, and strength due to aging. We all lose muscle over time. In fact, beginning in our 30s and 40s, you may notice loss of muscle mass and strength. However, the rate of muscle loss occurs much faster the older we get.
The good news is there are things you can do to slow the progression of muscle loss. Aim for these types of activities at least twice a week to maintain muscle mass.
1. Strength or resistance training increases muscle mass and helps to maintain muscle strength and function. Strength training can include using dumbbells, resistance bands, or body weight to strengthen muscles. If you don’t have dumbbells, try activities that use your body weight, such as push-ups, planks, lunges, or squats.
2. Weight-bearing activities involve using your legs and feet to support your body weight while working against gravity. These activities strengthen muscles and bones, and they can include either high or low-impact activities. Walking, hiking, jumping rope, and climbing the stairs are all weight-bearing activities.
Remember, it’s never too late or early to start moving more and reaping the benefits of an active lifestyle. This week, try a few muscle-strengthening or weight-bearing activities mentioned today and take the step toward a healthier and stronger you.
Thank you for listening! I hope you have a happy and healthy day ahead. Content for this episode was provided by Diane Reinhold, nutrition and wellness educator for University of Illinois Extension.
