Aging brings both joy and challenges, especially when it comes to maintaining muscle mass. It’s inevitable that as we age, individuals experience a decline in muscle strength, known as sarcopenia. Fortunately, physical therapy (PT) offers effective and personalized strategies to maximize your movement and combat muscle loss, helping you regain strength and maintain your independence.
Understanding Muscle Loss
Muscle loss is a natural part of aging. From ages 50 to 70, individuals can lose up to 30% of their muscle mass, with this rate accelerating after age 70. By age 80, inactive seniors may see a loss of half their muscle mass, particularly in fast-twitch muscle fibers, which are vital for strength and stability.
Weaker muscles increase the risk of osteoporosis, falls, and injuries, often leading to fractures and hospitalizations. Addressing muscle loss is essential to mitigate these risks and maintain independence, as everyday tasks can become increasingly challenging.
Physical Therapy, Your First Defense
Having a certified physical therapist as part of your care team can be the difference between spinning your wheels and making great strides toward wellness and strength. Also, choosing physical therapy helps to reduce the risks of taking prescribed opioids, and provides education and increased awareness on ways to prevent injury recurrence. At Excel Rehab and Sports, our Physical Therapists assess your muscle strength, flexibility, and fitness level to establish a baseline for tracking progress. This initial evaluation allows us to create a personalized plan tailored to your needs and goals.
We utilize various treatments to enhance muscle strength and combat sarcopenia, including:
- Regular Exercise: Our approach combines resistance training, aerobic exercises, and balance training for comprehensive muscle health.
- Blood Flow Restriction (BFR): BFR training uses bands to restrict blood flow to limbs during workouts, promoting muscle growth even at lower intensity levels.
- Electrical Stimulation (E-stim): Small electrical impulses are sent to muscles to help maintain muscle mass and strength, especially for those unable to engage in traditional exercise.
- Ultrasound Therapy: This non-invasive treatment utilizes sound waves to promote healing, reduce pain, and inflammation, complementing other therapies effectively.
Effective Exercises for Muscle Restoration
Exercise is one of the most effective ways to combat muscle loss. A balanced fitness routine that includes aerobics, strength, and stretching exercises can help restore muscle mass and improve overall health.
- Aerobic Exercises: Activities like walking, cycling, and swimming boost cardiovascular health. Aim for at least 150 minutes of moderate aerobic activity each week.
- Strength Training: Incorporate resistance bands, free weights, or household items into your routine. Research suggests that performing more repetitions with lighter weights can be more effective than lifting heavier weights with fewer reps. Aim to strength train two to four times a week.
- Stretching: Stretching improves flexibility and range of motion, reducing the risk of injuries. Daily stretches will keep your muscles limber and ready for action.
Muscle loss due to aging is a significant challenge but is expected and manageable. With the right combination of exercise and physical therapy, you can restore and gain muscle strength, reduce fall risks, and maintain your independence for years to come.
“There is a difference” in the care you receive at Excel Rehab & Sports. For over a decade, our patients have made progress in pain reduction, strength gain and enhanced flexibility. Our Patient First Mission, a personal approach, hands-on manual therapy and a commitment to get you back to a life you love with a skilled team dedicated to you and your specific needs Our Patient First Mission, a personal approach, hands-on manual therapy and a commitment to get you back to a life you love is vital to maximize treatment outcomes. Our certified physical therapy team is dedicated to meeting your needs and changing the trajectory of the aging experience. Schedule a FREE SCREEN or evaluation today by calling us at 864-654.2001 or visiting www.excelrehabsports.com to find your clinic and schedule an appointment.