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"We help clients develop grace. It is not used often to describe fitness but grace helps a woman be stronger and in control of her movement in day-to-day activities," says Rachel Taylor Segel, master classical pilates teacher and trainer, and co-founder of the studio. For sedentary women, start walking and build up to 30 minutes a day. Walking works the muscles in the legs, buttocks and abs. It is one of the best and easiest exercises because it can be done almost anywhere, without equipment, say Kohrt and Lee. The downside is walking is usually done on one plane. To counter this, add in activities like tennis, golf, soccer, and Pilates because they require twisting movements or short sprints. Regardless of which workout a woman chooses, exercise must be regular and consistent for real health benefits. "The deterioration of muscle leads to a slower metabolism, decreased mobility, difficulty with coordination and balance, and regular day-today activities ..." Eat to Feed Muscles Serious Consequence, Not Just Bat Wings The process of losing muscle mass and muscle functionality with age is called sarcopenia. It doesn't just equate to flabby muscles and bat wings but has serious consequences for long-term health and quality of life. "The deterioration of muscle leads to a slower metabolism, decreased mobility, difficulty with coordination and balance, and regular day-to-day activities like getting up out of a chair. The likelihood for falls and broken bones also goes up," says Dr. William Lee, a physician who specializes in age management with Women's Health Consultants in Centennial. Fortunately, women can combat muscle loss with exercise and diet. Exercise to Build Stronger Muscles "If a person wants to really be invested in her health, she should do 150 minutes [2.5 hours] of cardio a week and do resistance or weight training twice a week," says Kohrt. She recommends adults' workout regimens have exercises that target muscle mass (size) and muscle function (strength to generate force with coordination and balance). For the upper body, Lee tells women to focus on weight/ resistance training for the four major movements of the shoulder – pushing overhead, pulling down, pushing away, and pulling back. The Pilates Center in Boulder helps aging women build muscle strength and pliancy using a variety of Pilates apparatus with springs (not weights) in full-body movements. Since diet also impacts muscle maintenance and development, aging women should modify their diet with regard to protein, fats and carbohydrates. "Changing these three things can make a huge difference in a woman's health and muscle mass," says Lee. Many women often eat an insufficient amount protein as they age. So how much is enough? Health professionals generally recommend about half your body weight in grams per day. For example, if you weigh 130 pounds, that's 65 grams a day. They also advise consuming some protein within 30 minutes of a hard workout. Specific caloric needs depend on a woman's body weight and activity level, so she should consult with a health professional for a personalized recommendation. Protein: Fats: Increase good fats and reduce bad fats. Eat more omega3-rich foods such as fish and flax oil, more omega-9s like olives, avocados, nuts, and seeds, and eat less omega-6s, commonly found in animal protein, says Lee. Carbohydrates: Eat carbs with a lower glycemic index (GI). The GI is a ranking of carbohydrate quality. "Generally, the higher the number, the quicker it turns to fat," says Lee. "Most people eat way too much sugar and indulge on foods that convert to sugar too quickly." It's Not Too Late Age-related muscle loss may be inevitable, but the extent of it can be delayed and even minimized. "Muscle mass is modifiable at any time in life," says Kohrt. "Someone who is in their 70s and frail can improve with appropriate exercise and diet. It's never too late to start. And, those who do it while they are younger will have less to battle later." Health and Wellness Magazine • 79