Healthy Aging Insights: Body Composition

   As we age, our bodies undergo various changes that can affect our health and quality of life. One of the most significant yet often overlooked factors in aging is body composition -the proportion of fat, muscle, bone, and other tissues in the body. For older adults, understanding and managing body composition is vital for maintaining mobility, strength, and overall health.

​   Body composition refers to the relative amounts of fat and lean mass (muscles, bones, organs, and tissues) that make up the body. Typically, body composition is divided into two main categories:

• Fat mass: This includes all the fat tissue in the body. It can be subcutaneous (just under the skin) or visceral (around internal organs).
• Lean mass: This includes muscles, bones, skin, and other tissues that aren’t fat.

   For aging adults, the distribution and changes in body composition are particularly important because they influence mobility, metabolic health, and the risk of chronic diseases.

    As we age, several changes occur:

• Muscle Loss: One of the biggest changes is the gradual loss of muscle mass. After the age of 30, adults lose about 3–8% of muscle mass per decade, with this rate accelerating after the age of 60. This loss of muscle, known as sarcopenia, can lead to reduced strength, balance, and mobility.
• Increase in Fat Mass: Fat mass tends to increase, especially visceral fat, which surrounds vital organs and is more harmful than subcutaneous fat, which is the fat underneath your skin that you can pinch. Visceral fat is linked to higher risks of heart disease, type 2 diabetes, and other chronic conditions
• Bone Density Decline: Bone mass and density naturally decline with age, especially in women after menopause, leading to an increased risk of fractures and conditions like osteoporosis. Bone loss can be more noticeable in the spine and hips, potentially affecting posture and stability.

    Managing body composition is a cornerstone of healthy aging. While aging naturally leads to changes in muscle, fat, and bone mass, seniors can take steps to mitigate the effects of these changes and maintain a high quality of life.

• Prevent age related muscle loss by participating in a progressive strength training routine 2-3 days a week. Make sure that you are incorporating exercises for your whole body in your routine.
• By increasing your activity level and changing your diet to focus on eating whole foods, while avoiding processed foods, you can decrease your fat mass.
• Bone Density Decline: Strength training, impact training and weight bearing exercises in addition to proper diet help you maintain stronger bones longer.
• Body composition may be an overlooked aspect of aging, but its impact is undeniable for a healthy, vibrant, and fulfilling life. Through proper nutrition, exercise, and regular monitoring, older adults can not only improve their body composition but also reduce the risk of chronic diseases, maintain independence, and stay active well into their later years.
  
  At HouseFit we are able to capture your body composition with our InBody Scanner. This benefit is available to all of our therapy and fitness clients. It is an easy way to know your numbers and help prioritize your problem areas. Call to get your scan scheduled today.
  

   ❤️ Dr. Beth

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