It creeps up on us. One moment we are living vigorously, opening jars, reaching for things on the top shelf, and yes, even arm wrestling our grandchildren, and the next moment, we can’t get out of a chair.
I’ve always been aware of maintaining my muscle mass, supplementing daily activities with regular visits to the gym, and walking several miles each week. But lately, I’ve been bothered by a very sore shoulder and arm, my computer arm, I call it. And recently, as the pain migrated to my back, I’ve unconsciously reduced my weight training sessions at the gym, waiting for the arm to heal. Fortunately, though, I continued to walk, which has contributed to my overall good health, no doubt.
Next on my ‘to do’ list, is a visit to my doctor, who I’m sure will diagnose this as an issue with my muscle mass, due to advancing age. What I have, I’m quite sure, is called loss of muscle mass, or sarcopenia, and from the research I’ve read, unless you do something about it, it can affect up to 50% of older people.
According to Dr. John E. Morley, geriatrician at Saint Louis University School of Medicine, writing for the Journal of Family Practice, up to 13 percent of people in their 60s and as many as half of those in their 80s have sarcopenia. He says,
“Sarcopenia can be considered for muscle what osteoporosis is to bone.”
It’s a simple fix, for those willing to do it. As Nathan K. LeBrasseur, Ph.D., of the Department of Physical Medicine and Rehabilitation at Mayo Clinic in Rochester, Minn. explains,
“Without question, exercise is the most powerful intervention to address muscle loss, whether it occurs in the context of advancing age or debilitating chronic or acute diseases,”
But that is only part of the story. What is needed, actually, is regular strength training, a program of lifting free weights, or using stretch-bands and machines which will challenge your muscles.
If you’ve never used weights, you should begin cautiously. Start slowly, using one or two pound weights, doing no more than two or three repetitions per set, up to three sets, with a rest between each one. There is a lot more to learn about working with weights, how to warm up, how to progress to heavier weights, even how to breathe.
When I first joined a gym, more than 30 years ago, I signed up for a class in which I had an excellent introduction to using weights. More recently, my husband, very athletic in his youth, but since retirement, not so much, has decided to get in shape, and has hired a personal trainer. I completely endorse taking this route, and I’m sure he will benefit from it.
Is this general knowledge?
Research on preventing sarcopenia is not new. In two stand-out studies, performed in the late 1980s and focusing on older adults, results ranged from increasing leg strength and muscle mass of sedentary 60-72 year old men in 12 weeks, to significantly enhancing physical strength of nursing home residents 90 and over in just 8 weeks of training.
These results were not lost on older people and caregivers in nursing homes and residences. Eventually they sifted down to the general population, and now, more and more older people are hitting the gym, although it’s a long way from a majority! The good news is that it is so accessible, with weight lifting possible when participants are sitting down, and even are in a wheelchair.
What about nutritional needs?
Lifting weights places strain on your muscle fibers, and is actually the key to building muscle. Protein provides the nutritional material required to repair these muscle fibers and support new muscle growth, so it’s important to consume enough of it. Your body needs protein for maintenance of general health, and the amount required increases when on a weight lifting program.
If you are undertaking a weightlifting routine, you are definitely going to need more protein than someone who isn’t. This is because when you exercise, you are effectively tearing and breaking muscle fibres apart, which then need to be repaired by the body, requiring protein to do so.
However, there is an ongoing debate about how much protein an older person, who is on a weight training program needs. According to the Mayo Clinic, you actually need more protein each day and at each meal than someone of a younger age. A 180 pound person with sarcopenia, for instance, will need 3.5 to 4.3 ounces at every meal.
But the jury doesn’t seem to be in yet, so I’ll go with the latest findings by Carol Greenwood, a specialist in geriatric nutrition at the University of Toronto (January 10, 2019), who says,
“For the average 50-year-old, 55-70 grams of protein each day is likely enough, but new data points to the 0.8 g/kg/day being a bit low for people over 70, so a range of 70-85 grams is probably a healthier target.”
For those who are interested, Here are some helpful guidelines for protein consumption:
3 ounces skinless, baked chicken = 26 grams
3 ounces of lean ground beef = 22 grams
3 ounces grilled salmon = 21 grams
½ cup low-fat cottage cheese = 14 grams
1 cup plain low-fat yogurt = 12 grams
½ cup cooked lentils = 9 grams
3 ounces firm tofu = 9 grams
2 tablespoons peanut butter = 8 grams
1 cup cooked quinoa = 8 grams
1 cup low-fat milk = 8 grams
½ cup cooked black beans = 7 grams
1 large egg = 6 grams
Before you make radical changes to your protein intake, be aware of this warning from the AARP:
“People should be cautious when making any change to their diet, including incorporating more protein. A 2015 article from Today’s Dietitian notes that higher protein intake poses a risk to older people when they already suffer from some type of kidney function impairment. As with any health and nutrition change, it is important to talk to your doctor about your protein needs and intake as you age.”
And for some people, that advice will also apply to embarking on a weight training program!
This is so helpful. Also motivating. Thanks!
Glad you enjoyed it, and I’m delighted that you found it helpful, Lynne!
Very timely and very helpful for me, Diane.
Thank you, Barry! Writing about it sent me back to the gym with more motivation and enthusiasm!
Hi, Diane – This is also very timely information for me as well Thank you for sharing this, and for all of your research. It is both practical and inspiring!
In view of your research, I’m wondering about those drinks like Ensure or Glucerna or Boost purporting to provide protein supplements.Would you recommend such supplements? I eat a healthy diet that I cook at home and I exercise 3 to 4 times weekly (aqua fit and strength training at a gym). When use your data to calculate the amount of protein required every day, I’m tempted to start using these drinks as the protein required after age 70 is much higher than I anticipated.
I questioned the numbers also, actually, Jeanette, although several authorities recommend those high numbers of protein. It sounds a s if you are doing all of the right things—I’d stick to what you are doing, perhaps adding a hard boiled egg as a snack. Kudos for taking such good care of yourself!
I know about sarcopenia and my muscles are in good shape (I do 200 pounds on the hip machines), but I don’t get as much protein as they are now saying. I tried to ask my doctor about that during my last physical and she just looked at me incredulously. “Keep doing what you’re doing,” she said. So I decided not to worry about it.
I think you are doing fine. I don’t feel I have enough protein as well, and add an egg, a piece of cheese or some nuts as a snack between meals. I actually think the recommendations for protein are a bit high. The danger is for people who don’t take care of themselves, who become “tea and toast” people because they don’t have much of an appetite. Here again, exercise is the key!
I must admit I was exhausted by the second paragraph Diane, 🙂 There isn’t much on your list that appeals to me. Being sans stomach I’ve lost interest in most foods but I have to push the protein. From your list the only one I eat is the egg, I like to have one every day, sometimes 2 if I go for an omelette or scrambled. I also have minced (ground) Angus Beef (must be certified I’m a tad fussy), Chicken and pork, I do enjoy the pork best.
As for exercise I’m finding it harder by the day, I suppose being down now to 56 kg doesn’t help, I’m devoid of muscle now. Having zero testosterone too has it’s drawbacks. My testosterone has been at zero since 2006, after the op for prostate cancer.
I’m really a walking talking miracle 😈
You are doing well, Bear! Don’t forget, keeping your mind active (as you do!) counts for something too! Ask you doctor what he would recommend by way of exercise. As I mentioned, weights can be done sitting down, if you should wish to try a very light weight to begin.
It’s as true as ever: Use it or lose it. Some of my neighbors marvel that I can still squat in my garden for hours, weeding and pruning. I just keep doing it and that’s the secret. Great post. It inspired me, a regular gym goer, to resume lifting weights.
I’m so impressed that you can “squat in your garden for hours”! I would suspect that you are on the ‘younger side’, since sometimes in your 70s, that becomes, if not impossible, really hard to do! Something about losing the strength and flexibility in your legs and joints, I think. Staying strong and active adds such a kick to life—it always surprises me when people make a choice to become sedentary. (I understand, however, that some people, through illness or disability, do not really have that choice.)
Hi Diane! Good information for sure. As a walker myself it is easy to believe I am getting all the exercise I need but as you say, that’s really only part of the body. Using weights or some form of resistance is so important. I’m liking yoga over all…lifting my own body is plenty of weight for me…but I agree we should all find ways to use our muscles. Thanks for the reminder! ~Kathy
Yoga is strength building for sure, and may be enough to keep your muscles toned and firm. The people I know who practice yoga seem to be very healthy and fit. I’ts not for me, however. I did try, and resumed my weight program after a winter of (badly) doing yoga poses!
I trust you will fix it
Thanks, Derrick. I’m working on it now, starting with a visit to a physiotherapist!
Sore shoulder and upper back pain is a recurring problem for seniors who use desk top computers. There are exercises to strengthen both muscles which help prevent this. A physiotherapist can teach you this. I learnt from one and have benefited.
I alternate between a desk top and a laptop, preferring the desk top because of the larger monitor. And yes, I will be seeing a therapist soon! Thank you for the advice!
The computer arm thing sounds more like RSI (Repetitive Strain Injury) to me, and that is not age-related. I’ve had it in the past when I’ve spent too much time at the keyboard, using my mouse. I call it ‘mouse shoulder’.) It goes away after a week or two if I (a) switch my mouse to the other side for a week or so or (b) use my touch-screen laptop for a while instead of the desktop.
I believe that my age does contribute to it, although not entirely responsible, Marian. For now, I’m switching to using my left hand to write on the computer, but, as you know since you’ve tied it, it is tremendously cumbersome! Thank you for the comment—very helpful!
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