Muscle Loss: Time to start practicing what I preach

I've been noticing some minor changes in myself in the last couple of years. I'm not as flexible, I'm not as strong – especially my grip strength; my balance isn't what it used to be, my gait (the way I walk) is a little different when I wake up in the morning. I also know why… sedentary lifestyle and sarcopenia. Sarcopenia is the progressive loss of muscle mass and physical strength associated with age. I'm 58 years old and I haven't exercised, with any serious commitment, since 1995.According to WebMD.com the average person begins to lose muscle at age 30-something. "Physically inactive people can lose as much as 3 to 5 percent of their muscle mass every 10 years after the age of 30." That just described me. I'm a busy person, buy my busyness is a far cry from physical exercise.The reason these minor changes in my body has captured my attention is because sarcopenia speeds up as we continue to grow older. Most notably at age 65 and 75. Sarcopenia leads to frailty. It's time for me (and probably you, too) to make physical exercise a priority, for the sake of successful aging.Weight resistance exercise (floor exercises/modified floor exercises or weight lifting) is the most effective way to treat age-related sarcopenia. At the very least is slows down muscle loss; at best it has shown to be effective at building muscle mass in older people - regardless of their age.The Center for Disease Control (CDC) has a booklet available on the internet. Simply google, Growing Stronger: Strength Training for Older Adults. I am going to use this as my guide for starting to make resistance training part of my lifestyle. I am starting today.I have a challenge for all of my readers. The new year is fast approaching. If you are like me and have no serious, regular exercise routine and want to age successfully, talk to your doctor about starting a regular weight resistance exercise program. If you are an Erie County resident, aged 60 or older, and do not have a computer printer, Serving Our Seniors can copy the booklet for you. Take it with you when you talk to your doctor. Call Serving Our Seniors at 419-624-1856, to request your copy of the booklet. Q: Is there a chair tap dance class for those 60 and older, any longer?A: There is a new class starting at the City of Sandusky Recreation Department. It is every 1:30-2:15 p.m. every Wednesday, Nov. 6 through Dec, 11. The fee is $35, shoes are not provided.For more information call Annette Solet 419-627-5928 or asolet@ci.sandusky.oh.us