Happy Birthday to Me: How to Be Strong to Live Well

I had planned to write about GLP-1s, smart snacks for older adults, or omega-3s from non-seafood sources, but then this study popped up, “Muscular Strength and Mortality in Women Aged 63 to 99 Years.” The opening line in the discussion section caught my attention: “By 2050, women aged 75 years and older will be the largest age subgroup in the US.” (Click here for the study).

So, since I will be 75 years old (or “900 months old,” as my friend Bob Murray likes to say), what better way to celebrate than sharing how we can be strong and live long, well at least, live well.

Strength: An Underappreciated Cornerstone of Optimal Aging

There is so much emphasis on dietary protein, and while important, it is minor player to the major player…. strength training.

In the study mentioned above, more than 5000 ambulatory women (ambulatory means mobile and able to get around on a day-to-day basis) aged 63 to 99 years were assessed for strength using simple measures: grip strength and a timed walk test. The researchers found that higher muscle strength was linked with significantly lower all-causes of death. This association was seen even among women who did not meet aerobic activity guidelines.

National guidelines emphasize both aerobic exercise (brisk walking, jogging, tennis, swimming, cycling…. activities that get your heart and lungs working) and strength training. However, strength training often takes a backseat to aerobic exercise.

Think about everyday tasks we all want to have the strength to do, from picking up a bag of mulch for spring gardening to opening a jar of pasta sauce. They require strength but not bulging muscles.

This study supports what we already know: muscle strengthening activities are essential for optimal aging and longevity. 

Five Easy Ways to Build Strength

The study nudged me to increase my own strength training. I work with a personal trainer for an hour each week, but as I pass the 75-year milestone I vow to do more. Not everyone has the resources to hire a trainer, but here are five low- or no-cost ways to improve strength:

• Use your own body weight. Push-ups, planks, wall sits, squats, and lunges…strengthen arms, core, glutes, and legs.
• Try fitness bands. Start with lighter resistance bands and work up to heavier bands as you get stronger.
• Use free digital resources. AARP offers free online events every week and many other professional groups offer free instruction to get you started. If you are on social media, follow certified fitness trainers on Instagram and try a free workout at home.
• Reuse household items. Fill empty gallon milk jugs or laundry detergent bottles with water for inexpensive hand weights and use them to do a variety of upper body exercises and squats.
• Head to the park. The playground isn’t just for kids. Many parks have adult fitness stations that are fun and challenging.

What About Protein?

Dietary protein works with strength training to promote muscle building. Protein quantity (how much you should eat) and protein quality (protein-rich foods that supply important amino acids) are important to overcome a condition termed “anabolic resistance” in older muscles. It is a blunting of the normal stimulation of muscle to respond to protein. When older adults consume protein at the same level as younger adults, muscle protein stimulus is not at the level seen in younger adults.

To counter this, researchers suggest 1.2 to 1.6 gm/protein/kg/body weight (or 0.55 to 0.7 grams per pound of body weight) be consumed each day. For a 125-pound woman, that is about 70 to 85 grams of protein per day, which easy to reach through food.

Sample meals with 30 grams of protein

While current research suggests that protein timing isn’t as important as previously thought, it makes sense to divide protein-rich meals throughout the day. It is also practical.

All of these meals provide about 30 grams of protein:

• For breakfast, try 8-ounces of plain Greek yogurt with an ounce of granola and handful of berries with a low-fat latte.
• A lunch of 4-ounces of tuna on whole grain bread topped with lettuce, tomato and banana peppers or other veggies.
• At dinner, try your favorite pasta with 4-ounce turkey or lean beef meatballs and green salad.

For protein-rich snacks, skip the protein-fortified popcorn and snack on nuts, cheese wedges, hummus, edamame, or peanut butter on whole grain crackers.

As protein guru, Dr. Stu Phillips (Researcher in Skeletal Muscle Health in Aging at McMaster University) says, “while we focus on the muscle effects of protein, sufficient energy (calories) and other nutrients are also important. Whole food protein provides not only amino acids, but other nutrients needed for optimal aging.” (If you want to learn more about protein and aging, follow Dr. Phillips on FB at https://www.facebook.com/stu.phillips.587 or other social media platforms. He is the best!)

Living Well at 75 and Beyond

A big birthday milestone feels like the right time to double down on the habits that help us stay strong and independent. The most important thing you can do to be strong is to be consistent with strength training. It doesn’t take expensive gym membership or fancy equipment, just a willingness to invest in yourself.

Here’s to living well and living strong. And, I won’t forget the other topics: GLP-1s, smart snacking, and omega-3s from plant sources!

I’m Chris Rosenbloom, PhD, RD (Registered Dietitian) and nutrition professor emerita (a fancy word for retired) at Georgia State University in Atlanta. I am also a 51-year member of The Academy of Nutrition and Dietetics. I love to read and write and share the fascinating world of nutrition with (older) adults. I co-authored Food & Fitness After 50 (with Bob Murray) and the second edition is with the publisher (more to come on that). I am 75  years old (as of Sunday!) and believe aging is a privilege, so I don’t whine about getting older.