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Aging well is somewhat dependent on the cards you’re dealt in life, but you probably have more control over it than you think. Inactivity as you age, for instance, plays a crucial part.
Simply put, the more active you are, the less likely you are to become frail and incapacitated.
Casey Lee, a board-certified geriatric physical therapist at ATI Physical Therapy, knows better than most about how aging impacts the body.
“Normal functional strength declines start between the ages of 50 to 60 due to increased fat infiltration within the muscle tissue (called myosteatosis), loss of fast-twitch (Type II) muscle fibers responsible for power and strength, and reduced motor neuron function,” she explains.
“There’s an undeniable cost to aging, but how much we pay depends on many factors,” she says, explaining that one in four U.S. adults over the age of 50 report that they are inactive.
This means not only are they doing nothing to combat declining strength and power, but they might be unknowingly helping speed the aging process along because Lee explains that once you stop loading muscles, the aging process speeds up.
Want to age well? Lee, a specialist in geriatric physical therapy, shares some simple tips with Fit&Well.
1. Keep challenging yourself
While it’s only natural to avoid heavy lifting as you age, Lee advises against giving up entirely.
“Muscle weakness is directly related to decreased physical function and falls,” she explains. “Every time we avoid picking up the heavy laundry basket or pass the salsa jar to someone else to open, we chip away another little piece of physical strength and independence we had the day before.
“Over time, as we get weaker, our bodies age faster. Do the hard thing, don’t avoid it. Stay strong and keep moving.”
She caveats this by saying that losing strength and muscle quality is inevitable—you won’t be able to perform at 80 as you did at 20—but don’t let that put you off.
2. Move more and often
One of the best ways to mitigate the effects of aging simply by “moving our bodies each day,” says Lee.
And that doesn’t have to mean exercise in the regular sense. “Try breaking up short bursts of physical activity into movement snacks throughout the day,” she says.
“Every 30-60 minutes, do something functional that doesn’t require any extra equipment.”
You can try these basic beginner exercises if you are new to working out, or Lee suggests simply carrying a heavy bag around your home, or walking up and down the stairs.
“The takeaway here is to focus on strength and power, not just taking steps. Make those steps really count by adding resistance,” she says.
3. Don’t restrict activity because of fear
Activity avoidance is a different beast from simple inactivity. Lee explains that it is rooted in fear and discomfort.
Physical therapists have a phrase to describe it: the vicious cycle.
“The vicious cycle is a self-perpetuating downward spiral initiated by fear and discomfort,” says Lee.
“It starts with a triggering event like a traumatic fall or injury, which creates a pain and fear response.
“Due to fear after the triggering event, the person self-restricts normal daily activities. This leads them to become more physically inactive, which accelerates the negative consequences of aging.”
As you stop moving, you lose strength and muscle mass, making you more susceptible to falls and injury. Thus, the cycle repeats.
“If you have sustained a fall or have had a traumatizing injury, you need to be working with a licensed physical therapist who will provide you with the education and tools you need to be confident about your body again,” she advises.
“During your physical therapy journey, you will build strength, balance, and mobility under direct supervision and guidance. You will be challenged and pushed out of your comfort zone, but at a pace consistent with your abilities.”
You can search for a licensed physical therapist near you with the American Physical Therapist Association’s directory at ChoosePT.