Our bodies change as we age, and with those changes come new challenges. One of the challenges common to older adults is sarcopenia, or the loss of muscle mass and bone density. This condition especially afflicts people over fifty years of age, and can progress more rapidly in women due to menopause. In this article, we address the importance of taking care of your muscle mass with regular physical exercise.
Why is loss of muscle mass important?
The loss of muscle mass and strength can reduce your quality of life in various ways, for example, it can make you more likely to fall, make it difficult for you to practice a favorite sport, and even lead to back pain. What’s more, musculature plays an essential role in protecting and supporting the spine, which is the central axis of the body. We know from experience that when facing spinal or brain surgery, a patient with good muscle mass can expect a faster recovery.
What can you do to stop the loss of muscle mass as you get older?
We know that staying physically active and getting enough exercise is good for your health at any age. One of the health benefits of exercise for seniors over 50, is that it can help slow the loss of muscle mass.
At Instituto Clavel, we recommend strength training two or three times a week to maintain or gain muscle mass. Strengthening exercises focused on the major muscle groups of the abdomen, lower back, and glutes, help protect the spine and prevent degenerative diseases of the bones and intervertebral discs. Among other benefits, this kind of exercise improves balance and coordination, reducing the risk of falls, and can alleviate or prevent back pain as well, by improving posture and reducing tension in the vertebrae.
Other highly recommended activities include yoga or Pilates, going for a regular brisk walk, swimming, or cycling. These are activities known to improve joint mobility and stimulate the brain, while reducing stress, and even improve the quality of sleep.
At Instituto Clavel, as experts in the spine, we work from the premise that each patient is unique, so every patient receives completely personalized treatment. If you are in pain or have more questions about your particular case, please do not hesitate to contact us. It's never too late to regain your quality of life!
Dr. Ignasi Català
Neurosurgeon
Neurosurgeon and deputy director, Instituto Clavel
Categories: Prevention, Wellness, Rehabilitation