Loss of strength refers to a reduction in one's ability to exert force or power using their muscles. This can negatively impact one's ability to perform day-to-day tasks and participate in physical activities.
Some key things to know about loss of strength:
- It can result from injuries, medical conditions, poor nutrition, nerve damage, muscle atrophy, and aging.
- The most commonly affected areas are the upper and lower body muscles used for lifting, pushing, pulling, standing up, and balance.
- Symptoms include difficulty opening jars, lifting groceries, getting out of chairs, climbing stairs, working overhead, and loss of coordination.
- Treatment focuses on addressing the underlying cause when possible through rehab, exercise, improved diet, medication, or assistive equipment.
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To prevent loss of strength, it's important to:
- Engage in strength training exercises 2-3 times per week. Focus on major muscle groups like arms, shoulders, back, chest, hips, and legs. Compound lifts utilizing dumbbells, resistance bands, weight machines, or your own body weight are ideal.
- Meet daily protein intake recommendations to support muscle retention and growth. Good protein sources include poultry, fish, eggs, meat, beans, lentils, nuts, seeds and dairy.
- Obtain other important muscle-supporting nutrients through a balanced, nutrient-dense diet. Key nutrients include vitamin D, magnesium, antioxidants, omega-3s, B vitamins, and iron.
- Include sufficient cardiovascular exercise. Cardio keeps muscles supplied with oxygenated blood to aid growth and recovery. Aim for at least 150 minutes per week.
- Allow muscles adequate rest and recovery time between strength training sessions. Muscles grow and strengthen during rest periods.
Implementing preventative strategies can help you
maintain strength, allowing you to readily manage everyday tasks and continue participating in all the activities you love well into later life.
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