None — Aging Bodies
As we age, the body tends to lose muscle. The American Council on Exercise reports older adults lose, on average, about a half-pound of muscle every year. A sedentary lifestyle increases the risk for muscle loss.
There are several adverse effects of muscle loss with aging. First, muscle burns more calories than fat. So as muscle mass declines, the body burns fewer calories, which can lead to weight gain. Loss of muscle strength decreases stamina and may cause a person to tire more easily.
One particular area of the body that is susceptible to aging-related muscle loss is the core (the muscles in the central area of the body, including those in the abdomen, back and pelvis). Core muscle strength is important for stamina and performance of many everyday activities, like getting out of a chair or bending to pick an object off the floor. It's also needed to maintain posture, balance and stability. In older people, lack of core strength increases the risk for falls. The National Institute on Aging estimates 1.6 million older adults in the U.S. are treated in hospital emergency rooms for fall-related injuries each year.
Building the Core
Michelle Miller, M.S., Fitness & Movement Specialist with Indiana University in Bloomington, IN, says a strong core helps older people maintain their function and independence. However, sitting for long periods of time, especially while hunched over desks and computers pulls the body out of alignment and wreaks havoc on the muscles that hold up the spine, shoulders and pelvis. Miller explains loss of core strength causes poor posture and can lead to problems in the knees, hips, back and shoulders. In some cases, the diminished core strength and posture may even increase risk for migraines, asthma, heel spurs and bunions.
Improving posture and core strength doesn't happen overnight. In many cases, the core muscles must be retrained to hold the body in proper alignment. It doesn't take any special equipment. Miller encourages her clients to incorporate core exercises into their daily routines. She even teaches a series of exercises to be done while sitting. These exercises start with proper positioning of the feet, followed by squeezing of the muscles in the lower leg, upper leg, back and shoulders. Breathing techniques provide the body with a good supply of oxygen during the exercises.
Miller says most people have gotten out of the habit of standing up straight and maintaining good posture. So the exercises are often uncomfortable and awkward at first. However, it is essential to keep practicing them. Over time, Miller explains the stronger core muscles will naturally hold the body in the proper posture without the need to think about the position or alignment of the body.
Research compiled and edited by Barbara J. Fister
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For general information on exercises to strengthen the core:
American Council on Exercise, http://www.acefitness.org
Centers for Disease Control and Prevention, http://www.cdc.gov/physicalactivity
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