As the saying goes: if you don’t use it, you lose it. This isn’t just a proverb; it’s a physiological process.
Sarcopenia by clinical definition is known as muscle loss due to aging, but a trend that is gaining momentum is what I call “sedentary sarcopenia.” While Roombas vacuum our floors and Amazon’s Alexa orders our toilet paper to the door, we’re wasting away – literally. Our convenient, electronic-stimulated lifestyles allow us to do less with our bodies and more with our fingers. We can swipe, pinch and tap like no other, but squatting, pushing and pulling are a thing of the past.
A lack of muscle doesn’t just make you weaker. Convenience and finger swiping comes with a price. According to the Medical Journal of Australia, a loss of muscle mass is related to metabolic problems and the development of type 2 diabetes. Consequently, the onset of type 2 diabetes can further exacerbate sarcopenia as well.
To combat sarcopenia, we must be sure to keep some sort of resistance training in our weekly regimen. We were designed to squat, push, pull and lift. A simple strength routine encompassing all these movements benefits not only the aging, but the young as well.
Why resistance training?
Resistance training causes a load to be put on the working muscle, creating a new way to adapt and become more resilient to the load and effort. With resistance training, microtears in the muscle occur to the myofibrils within the muscle fiber itself. These microtears call on the body’s natural repair system to deliver nutrients to repair damage and cause an adaptation process of more myofibrils to grow. This increases the muscle fibers volume and size leading to lean, shapely and functional muscles.
Clearly, resistance training at any age would serve us. If you don’t know where to begin, no worries. Below I’ve put together a total-body, simple strength routine that virtually anyone can do with minimal equipment. One might even try out this routine with no weight whatsoever. You should perform the workout in about 20 minutes, 2 times per week.
Check out this GIF workout:
Squats in Elevate
Lunges in Elevate
Calf raises in Elevate
Modified tricep dips
One arm kickbacks
One arm back row
Prone back extension
If you remember anything, remember this: less finger swiping, more squatting. Movement keeps the body strong and supple.
For those requiring a bit more assistance and modification when it comes to beginning a resistance training program of any kind, be sure to check out juvoboard.com for a product designed to aid and support progression towards exercise that is attainable for any level!