Sarcopenia is an age associated loss of muscle mass, strength, and function in older adults. Signs and symptoms include weakness, fatigue, loss of energy, balance problems, and trouble walking and standing. Muscle loss or weakness can lead to falls, broken bones, and other serious injuries and can affect a person’s ability to care for oneself. Older age, getting little or no exercise, immobility, and poor nutrition may increase the risk of sarcopenia.
Lack of exercise is a significant risk factor for sarcopenia but participating in exercise can dramatically slow the rate of muscle loss. Exercise along with adequate nutrition may improve muscle mass and strength and reduce risk factors for sarcopenia.
Do I need a Gym Membership?
While the use of strength training machines and free weights have been viewed by many as the optimal approach, a recent systematic review and meta-analysis (i) found that comparable improvements to strength can be achieved with workouts using resistance bands. For those who struggle to find the time to go to a gym, or for whom gym fees are not financially affordable, resistance bands are a cheaper and more convenient alternative.
Meet David Schmitz, Owner The Band Gym
Dave was an orthopedic Physical Therapist for 20+ years and has been a Fitness Pro for 30+ years. Not only has allowed him him to help 1000’s of people regain or improve life’s opportunities outside the clinic or gym, it also provided him a very unique perspective on how to best train the body for longevity.
I began following Dave several years ago, and continue to learn from his weekly emails and resistance band training. His advice is always so practical, and I know is grounded in science and his own knowledge of physiology and kinesiology. In a recent post he shared some lessons he has learned throughout his career, and allowed me to re-post below:
1 – Movement comes before muscle and is where to begin a fitness journey
When I think back on all the patients I rehabilitated over the years they all had the same #1 goal – regain the ability to move freely. Regardless if it was a total joint replacement, rotator cuff surgery, low back injury, knee surgery, ankle sprain or elbow fracture, the first goal was to get back moving. This has always stuck with me and is why I always put movement, mobility and keeping my joints feeling good as the goal #1 in any Training Program.
2 – Strength is only good if it helps you maximize life outside the gym
Regaining strength post injury or surgery is hard. Very often the muscles after an injury or surgery weakened or completely shut off which make it hard to activate them. Very often I had to rely on the neuromuscular relationship by training the body as an integrated unit versus isolated parts.
3 – Exercise is our cheapest and most effective medicine and insurance policy.
Full Disclaimer… I am not a fan of Dr’s, Medication or Health Insurance.
Fortunately there is tons of research on how exercise will help us build a more resilient body against injury while slowing down father-time.
4 – Rehabilitation is a fitness obstacle that should focus beyond just recovering from an injury.
(I personally love this lesson, because it should apply to physical AND speech therapy. Participation in a rehab program should be the beginning. Our job as therapist should be to provide you with the tools you need to continue a program at home that will help you maintain the gains you achieved in treatment)
I always told my patients, regardless of age or injury, that the goal for them was to get better and stay better. To achieve this I was going to train them while I rehab them so ultimately they would develop a fitness routine they could continue on with after therapy was discontinued by insurance which was often sooner than later.
The goal was to leave them in a better version on themselves. Fitness was a better and more PROACTIVE way to help people maximize life and avoid having to rely on the medical system and insurance which is TOTALLY REACTIVE.
Are Ready to Work with Dave?
If you would like a personal trainer without leaving home, then I encourage you to visit Dave’s website and learn more. https://members.resistancebandtraining.com/
Resistance training for the Breathing Muscles?
The Breather is an inspiratory-expiratory resistance respiratory muscle trainer, that has been shown to improve strength and use of the muscles we use for breathing, breath support for voice, and coordination during swallowing. Combine it with the RMT kit manometer, and you have calibrated feedback to help you set goals and measure outcomes. Visit the Voice Aerobics website to learn more and order:https://voiceaerobicsdvd.com/product/the-breather/
(i)Corrigendum to “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. SAGE Open Med. 2020 Sep 9;8:2050312120961220. doi: 10.1177/2050312120961220.
VOTE
My Mission: To enlist individuals in their treatment, and help them express their personality & spirit through voice. To educate and empower. Mary Spremulli, MA, CCC-SLP Certified End of Life Specialist Training (CEOLS) * FiTOUR® Group Exercise Instructor
Voice Aerobics® A Whole Body Approach to Voice Practice