Michelle: A Resistance to Resistance Training Michelle had developed osteoarthritis in her hips in her mid-50s. Although the pain wasn’t severe, she did find herself becoming less active than she’d prefer. Eventually, she contacted us for help managing and slowing her condition. Regular exercise is one of the best ways to manage osteoarthritis pain, but Michelle was nervous about doing anything too strenuous — including strength training. She was especially wary of anything involving heavy weights. However, strength training is an important piece of osteoarthritis management. Strong muscles stabilize and support the impacted joints, helping to relieve pressure (and symptoms). Michelle’s physical therapist was sympathetic to her concerns, especially since low- impact exercises are generally better for people with osteoarthritis. To that end, she suggested Michelle start with a daily walking regimen, which would help get her used to physical activity while still building some muscle strength and endurance. After a few weeks, Michelle’s therapists started her on simple bodyweight exercises that wouldn’t put too much pressure on her knee joints. They weren’t as difficult or painful as Michelle feared, and she eventually decided she wanted to add a little more resistance after all. SARCOPENIA: A QUICK DIVE There’s no denying that aging causes a host of physical and mental changes. One of the more significant of these is a decrease in muscle mass. For most people, it begins in their 30s and 40s, then jumps into high gear in their 60s. Age-related muscle mass loss happens to everyone to some extent. However, some people suffer loss of muscle mass, strength, and endurance to such a degree that it severely compromises their ability to be physically active. This condition is known as sarcopenia. Symptoms, Causes, and Effects Sarcopenia primarily stems from the effects of aging and, as such, primarily affects people 60 years or older. Certain risk factors can make it more likely that you develop sarcopenia, including the following:
But she didn’t go all in with heavy barbells, as Alisha had. Instead, Michelle used a blend of resistance bands and light dumbbells. Her therapist provided the necessary guidance — and before Michelle knew it, she was performing strength training routines twice a week.
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The result? Less pain and stiffness from Michelle’s arthritis meant more mobility and an easier time running errands, doing chores, and spending time with her loved ones. How Will Strength Training Benefit You? Good health means different things to different people. At APEX Physical Therapy, we focus on improving your overall function so you can do the things in your life that matter most. Whether you want to kickstart an intense strength training program (like Alisha) or simply ensure you’re meeting the CDC’s recommendation of 2 days of muscle strength work a week (like Michelle), we’ve got you covered. Call us today to get started on your strength training journey! Sources: https://www.cdc.gov/physicalactivity/basics/adults/index.htm, https://onlinelibrary.wiley.com/doi/ abs/10.1002/ejp.1796, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9339797/ https://www.ncbi.nlm.nih.gov/ books/NBK560813/, https://www.physio-pedia.com/Sarcopenia • A sedentary lifestyle • Chronic diseases, including diabetes and kidney disease • Inadequate protein • A decline in certain bodily functions related to building muscle People with sarcopenia lose their muscle mass more quickly than those who don’t, which leads to muscular weakness and overall frailty. This, in turn, can negatively affect your quality of life. You may… • Lose stamina more quickly • Have difficulty with mobility, including walking or climbing stairs • Have poor balance and be more likely to fall • Find daily activities more difficult How APEX Physical Therapy Helps with Sarcopenia The good news is that you can manage sarcopenia with a few simple lifestyle changes, namely regular physical activity and improved nutrition. These factors can also help prevent sarcopenia or delay its progression. However, remember that some muscle mass loss is just part of getting older. What’s not an inevitable part of aging, however, is losing mobility and independence. Our physical therapists can help keep you active well into old age!
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