Want to age gracefully? Here's what you should know

DAYTON, Ohio — How well we age is related in large part to our lifestyle choices. Gradual loss of functioning and independence are changes that can be slowed and even reversed by being physically active on a regular basis.

Use it or lose it. Our genetics, along with changes in the brain and nervous system, influence the rate and the extent to which our bodies lose muscle and bone tissue. Typically, between the ages of about 25 and 50, approximately 10 percent of our muscle mass is lost, and from age 50 to about age 85 an additional 40-percent loss occurs. Generally, by age 80 the majority of people experience a 50-percent muscle mass decrease.

Our daily exercise habits play a huge role in this process. When your muscles and bones are placed under greater physical stress than they are used to, they respond by growing stronger to meet those demands. This adaptive response is your body's way of protecting and preparing itself for future tasks.

Increasing the pace, duration or frequency are options for upping your current level of activity. The resulting benefits include a speedier metabolism, improved strength and balance, reduced incidence of osteoporosis and overall lower risk of injuries.

Experts recommend that adults achieve a minimum of 30 minutes of physical activity on most days of the week, 60 minutes for youths, and 60 to 90 minutes for those who need to lose weight or maintain weight loss.

When asked, the ability to live independently and remain active are at the top of the list for most people. Unfortunately however, many older Americans are reluctant to start an exercise program. The fear of getting hurt, the belief that exercise requires joining a gym or buying special equipment, or just not knowing where to begin are common reasons given for lack of exercise.

Even if you've never exercised before, it's not too late to begin. A two-year study involving the effects of resistance training exercises on 114 individuals ages 60 to 80 showed increases in strength and muscle mass in every muscle group tested. The participants exercised twice weekly. Overall ability to function was improved as strength improved, measured by walking and stair climbing.

Although aerobic activity is important, strength, rather than cardiovascular performance, seems to be the most limiting factor in the elderly. Motions that we take for granted such as getting up from a seated position, squatting down to pick something up, or walking up and down stairs become gradually more difficult as we lose muscle.