Muscle mass typically declines as you get older often to be replaced by fat. This common scenario could result in weight gain, as less muscle and more fat tends to slow the calorie burning process. Fortunately muscle-building exercises can preserve and strengthen muscles in people over 50.
Considerations
Weight gain is likely after age 50, unless you make appropriate dietary adjustments, because older people typically require about 200 fewer calories a day. In fact most Americans can expect to gain on 3 to 4 pounds a year in midlife, explains the website Harvard Health Publications. Keeping tabs on your calorie intake can help offset weight gain as you age. For example, exchanging a 300-calorie glazed doughnut for a cup of grapes at 100 calories can make up for the lower calorie requirement.
Effects
Men typically experience a gradual decline in muscle mass starting their 40s. Muscles and ligaments may also become tight and stiff. Women tend to lose more muscle and gain more fat as they age than men do. The gender gap may be largely due to women becoming less active as they get on in years, according to Harvard Health Publications. Engaging in a long-term exercise program can help reshape your body by building muscle, increasing your metabolism and burning fat, all of which can make weight loss easier.
Strength Training
Strength training exercises, using free weights or weight machines, can building muscle and increase strength while preserving bone calcium which is important for both men and women over age 50. Older adults should perform weight training activities two or more days per week that work the major muscles groups including the arms, legs, abdomen, chest, shoulders and hips, advises the Centers for Disease Control and Prevention. Lift the heaviest weight you can stand that will permit you to properly perform two sets of 8 to 10 repetitions for each exercise. Resistance exercises like sit ups and push ups, as well as shoveling or digging, can also improve muscle strength.
Outlook
Regular exercise not only strengthens muscles in older adults it also helps slow the aging process and promotes longevity. The more muscle you have, the more calories you burn throughout the day. Check with your health care provider before beginning a new exercise regime, especially if you have been inactive for a period of time.
References
- MayoClinic.com; Healthy Aging; August 2010
- MayoClinic.com; Menopause Weight Gain...; September 2010
- Harvard Health Publications; Exercise and Aging...; December 2005
- Centers for Disease Control and Prevention; How Much Physical Activity Do Older Adults Need?; March 2011
- University of Pittsburgh Medical Center; Strength Training for Older Adults; February 2011
- Harvard Health Publications; Excerpt from "Mind Over Menopause"; Leslee Kagan, M.S., N.P., et al.
- MayoClinic.com; Weight Loss; August 2011
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