Use it or lose it

by | Apr 16, 2025 | Information | 0 comments

A group of seniors wield their tai chi canes like martial artists.

The Kia Ora Tai Chi seniors group understand about ‘use it or lose it.”

American Fitness guru Elaine LaLanne, who is still going strong at age 99, defies the oft-quoted line that loss of muscle and strength is inevitable as we age.

She says, “If you don’t move, you’ll become immovable”.

Age-related progressive loss of muscle mass and strength definitely exists and is known by the medical term “sarcopenia”. It’s literal meaning is ‘poverty of the flesh’, and it is a major cause of frailty amongst older adults.

It is mainly caused by the natural aging process. However, the good news is that sarcopenia is not inevitable although this will depend on your overall health, physical activity and whether you eat well.

According to University of Otago and Brain Research New Zealand neuroscientist Phil Sheard, even a modest amount of exercise is enough to stave off muscle weakness and frailty in old age. It’s definitely a case of ‘use it, or lose it’.  

Can tai chi help? You betcha!
In a 2022 systemic review and meta-analysis of 11 randomised controlled trials (RCTs), the conclusion was that: “Patients with frailty or sarcopenia who practiced tai chi exhibited improved physical performance in the 30-second chair stand test, the timed up and go test, number of falls and fear of falling.”  Click here to Read more

While any exercise is better than no exercise, it is noted that participants in these studies did tai chi several times per week. The ‘modest amount’ of exercise suggested by the University of Otago means more than once per week. This can be a mixture of exercises, not just tai chi.

You may not be able to completely prevent sarcopenia since the condition happens as part of the natural aging process. But you can take steps to slow the progression of the disease. These include:

  • Making healthy food choices: Choose a healthy diet that includes high-quality proteins.
  • Exercise: Maintain a physically active lifestyle that includes regular resistance training and exercises that are weight bearing.
  • Routine physicals: Visit your doctor or healthcare professional regularly and let them know about any changes in your health.

All of the Kia Ora Tai Chi instructors are approved as Community Group Strength & Balance Programme exercise providers by ACC, Age Concern and Harbour Sport. This is a key part of ACC’s programme called “Live Stronger, for Longer”, which is to reduce and prevent falls in senior adults. 

Find out more:

A hand holding a fitness weight with a lightning bolt exploding from it, which knocks over a walking stick

“If you don’t move, you’ll become immovable” (Quote from Elaine LaLanne)