Did You Know? Exercise is the fountain of youth.

Exercise is good preventive medicine.

After 40, muscle and bone mass decrease every year, eventually leading to instability, falls, and fractures. In fact, 1 in 3 adults 50 years and older experience at least one fall per year which leads to ever-increasing inactivity and physical decline. This age-related reduction in muscle mass, strength, and physical performance is known as sarcopenia. Osteoporosis, obesity, and many other age-related conditions are associated with or made worse by sarcopenia. 

So, if muscle and bone mass are maintained or improved, will health improve? Many studies show the answer is a resounding YES, and the preventive medicine is simple.

1. See your doctor: Consult with your doctor and inform them you are beginning an exercise program, especially if you have any underlying health conditions or concerns.
2. Use resistance training: Use weights, bodyweight exercises (calisthenics), or resistance bands at least several times per week. Start with lighter weights and increase the intensity as you build strength. Focus on upper body and lower body exercises that target major muscle groups, including arms, chest and back, and lower legs. 
3. Progressively overload: To stimulate muscle and bone growth, you need to progressively challenge your body. Gradually increase the weight, repetitions, or difficulty of your exercises over time. This progressive overload helps promote muscle and bone adaptation.
4. Eat a balanced diet: Eat a balanced diet that provides adequate protein, which is essential for muscle growth. Reduce carbohydrate intake and include protein-rich foods in every meal and snack. Avoid sugar and processed foods.
5. Stay hydrated: Drink lots of water throughout the day. Proper hydration is important for muscle and bone health. 
6. Rest for recovery: Allow your body enough time to rest and recover between exercise sessions. This allows the muscles and bones to repair and grow stronger. Aim for 48 hours of rest between resistance training sessions targeting the same muscle groups.
7. Walk: As you regain strength and mobility include brisk walking in your exercise routine. Mobility is key to longevity.

Remember, consistency and patience are key when it comes to gaining muscle and bone mass. It may take time to see significant results, but with dedication and the right approach, you may find that exercise is indeed your fountain of youth.

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Did you know that Visiting Nurse Association of Northern New Jersey (VNA) is the longest-serving VNA in the state of New Jersey? So we know a thing or two about helping seniors “age in place” to avoid hospitalization and nursing homes, and also what services people need to recover from illness and surgery at home. We suggest that you learn more about our home health care services and make a plan to age at home before you have a health emergency.

​Medicare and supplemental insurance often do not cover all the care our patients and caregivers need. If you would like to help, please visit vnannj.org/donate or call VNA Foundation at 973-451-4148.

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The Visiting Nurse Association of Northern New Jersey (VNA) is a leading provider of comprehensive home health care services in Morris, Hunterdon, Sussex, Warren, Somerset, and Passaic Counties in Northern New Jersey. Established in 1898, generations have known that just one call to VNA opens the door to quality, patient-centered home health care solutions that allow patients to remain in the comfort of their homes with dignity, health, and independence.

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