“An undeniable aspect of the aging process is a change in body composition. In fact, the average woman gains ten pounds of fat and loses five pounds of muscle with each decade of life. As part of the normal occurrence of aging, when we put on unwanted weight, the loss of muscle mass and muscle tone actually increases.”- Dr. Perricone
As Dr. Perricone discussed recently, this process known as Sarcopenia (from the Greek meaning “poverty of flesh”) is defined as the degenerative loss of muscle mass, quality and strength associated with aging. The beginning stages of sarcopenia are marked muscular atrophy. Factors such as a sedentary life style and a diet high in refined carbohydrates, processed foods and sugars can increase the rate of this process. Lack of exercise is thought to be a significant risk factor in sarcopenia.
It’s Never Too Late
Fortunately, the human body is incredibly robust and self healing. Even if the process has begun, you can control and reverse it through diet and exercise. Exercise and increases in physical activity have been shown to be benefit individuals with symptoms of sarcopenia, even the very old. Some of the best strength building exercises can even be done at home. These include:
- Push ups
Dr. Perricone recommends:
- 30 minutes of cardio 4-5 times per week
- 30minutes of weight training at least 3 times per week
- Flexibility/yoga 2-3 times per week
How do you like to stay active?
Join Start Fresh, Dr. Perricone’s 28-Day Skin & Total Body Challenge! Enter here to learn more.