Senior News Line: Rebuilding lost muscle

Some of the facts are scary: As we age, we lose muscle mass. The more inactive we are, the more we lose.

The muscle loss began at age 30, but we probably didn’t really notice it until age 60 or later. Eventually, the muscle loss can reach the point where we cannot take care of our daily activities.

The good news — and clinical trials have proven it — is that we can get some of that muscle back and slow the decline.

Strength training, also called resistance training, involves using weights, machines or stretchy bands to build muscles.

Whether it’s done in a gym or at home, building muscles helps us reduce the risk of falls, fractures and hospitalizations.

Don’t do this on your own, however, especially if you have health conditions. Ask your doctor about any physical cautions.

Ask about the amounts of muscle-building protein to add to your diet and specifically how to get that.

If you live in a “no sun all winter” climate,” ask about taking a vitamin D supplement or using a sunlamp several times per week.

Check your Medicare Advantage Part C plan, if you have one, to see if it includes a membership in Silver Sneakers. If so, that will get you access to a gym and classes for seniors on yoga, weight training and others.

If you have an AARP/United Healthcare plan, investigate their Renew Active program. If don’t have an Advantage plan, ask your local gyms if they have special programs and discount fees for seniors.

If all those avenues are closed to you, there is always the internet and exercises you can do at home. “Senior strength workout” or “weight training for seniors” are good search terms on YouTube.

Again, don’t do this on your own. Get advice from your doctor before you embark on an exercise plan or a big change in your diet.

And don’t give up. Rebuilding lost muscle is worth it.