Aging gracefully often hinges on the hand you’re dealt, but it’s worth noting that you have more say in the matter than you might realize. For example, staying active as you age is key.
In essence, the more you move, the less likely it is that you’ll find yourself frail or unable to function well.
Casey Lee, a physical therapist specializing in geriatrics, understands quite a bit about the effects of aging on the body.
“Normal strength declines can begin between ages 50 and 60, primarily due to more fat filling muscle tissue, a condition known as myosteatosis,” she explains. “Also, there’s a loss of fast-twitch muscle fibers that contribute to power, and a general slowdown in motor neuron function.”
She mentions that while aging does bring certain costs, how much we suffer from these changes truly hinges on multiple factors. In fact, she notes that about one in four adults over 50 in the U.S. claim they lead inactive lives.
This isn’t just about neglecting to fight against fading strength; it may inadvertently hasten the aging process, as Lee indicates that when muscle load ceases, aging accelerates.
If you want to age well, Lee, as a geriatric therapy expert, shares some straightforward suggestions.
1. Keep challenging yourself
It’s entirely reasonable to want to avoid heavy lifting as you age, but Lee cautions against fully giving up.
“Muscle weakness has a direct link to decreased physical function and increased risk of falls,” she explains. “Each time you skip lifting that laundry basket or let someone else open the salsa jar, you gradually diminish your strength and independence from what it was yesterday.
“As we weaken, our bodies can age faster. Do the tough stuff; don’t shy away. Keep strong and keep moving.”
She adds a caveat: while you will inevitably lose some muscle quality with age—no one performs at 80 as they did at 20—don’t let that discourage you.
2. Move more and often
One effective way to counteract aging is simply by “moving our bodies each day,” says Lee.
This doesn’t necessarily require traditional exercise. “Consider breaking your day into short bouts of physical activity, which Lee refers to as ‘movement snacks.’”
“Try to engage in something functional every 30 to 60 minutes that doesn’t need extra equipment.”
For beginners, she suggests starting with simple exercises or even just carrying a heavy bag around the house, or making an effort to use the stairs more often.
“The key is to focus on building strength and power, rather than just accumulating steps,” she notes. “Make each step count by incorporating some resistance.”
3. Don’t restrict activity because of fear
Avoiding activity differs from mere inactivity; it often stems from fear and discomfort, according to Lee.
Physical therapists refer to this as the “vicious cycle.”
“This cycle begins with an event like a fall or injury that triggers pain and fear,” says Lee.
“After such an event, people often restrict their daily activities due to fear. Unfortunately, this leads to increased physical inactivity, accelerating aging’s negative effects.”
When you stop moving, you not only lose strength but also muscle mass, making falls and injuries more likely. Hence, the cycle continues.
“If you have experienced a fall or traumatic injury, it’s crucial to work with a licensed physical therapist who can help you regain confidence in your body,” she advises.
“Through physical therapy, you can build strength, balance, and mobility with proper guidance and oversight. You’ll be pushed outside your comfort zone, but at a safe pace.”
