September 18, 2025<\/p>\n\n\n\n
At Vail Health\u2019s Wellness Series event, Fitness As You Age, Dr. Sarah Robinson, a Primary Care and Sports Medicine physician with Colorado Mountain Medical, spoke about the realities of aging and how fitness can help people stay independent, resilient, and joyful for decades to come. Drawing from both clinical expertise and her own love of skiing, hiking, biking, and keeping up with her kids, Dr. Robinson highlighted how intentional movement and smart choices today pay dividends in the future.
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Muscle is more than just strength, it stabilizes joints, protects bones, and helps regulate metabolism and blood sugar. Yet, beginning in our 30s, natural muscle loss (sarcopenia) gradually occurs, accelerating in later decades. Left unchecked, this decline can contribute to slower walking, loss of balance, greater fall risk, and increased likelihood of diabetes or weight gain.<\/p>\n\n\n\n
The good news? Strength training and adequate protein can slow, stop, or even reverse this process, even in our 70s and 80s. Dr. Robinson encourages adults to aim for 1.0\u20131.2 grams of protein per kilogram of body weight each day (roughly 70\u201390 grams for many adults), spread across meals. Lean meats, fish, eggs, beans, lentils, soy, nuts, seeds, and Greek yogurt are excellent options.<\/p>\n\n\n\n
She compares muscle to a retirement account: deposits made now will yield valuable returns in independence and resilience later in life.<\/p>\n\n\n\n
Osteoporosis, often called the \u201csilent thief,\u201d weakens bones without obvious symptoms until a fracture occurs. Most commonly in the hip, spine, or wrist. Women are particularly vulnerable, losing up to 20% of bone density within the first five to seven years after menopause. Men also lose bone density with age, though at a slower pace.<\/p>\n\n\n\n
Fortunately, bones adapt to stress. Weight-bearing activities such as walking, hiking, and dancing, combined with resistance training, can help strengthen bones. Nutrition is equally important:<\/p>\n\n\n\n
Dr. Robinson also noted that at high altitudes, limited sun exposure and hypoxia can increase bone turnover, making vitamin D supplementation especially important. Even light, targeted strength training twice per week can provide significant protection against bone loss.<\/p>\n\n\n\n
By age 65, nearly one in three people experience osteoarthritis in at least one joint. But Dr. Robinson emphasizes that this is not a reason to stop moving, in fact, movement is medicine. Staying active slows arthritis progression, while strengthening surrounding muscles helps take pressure off affected joints.<\/p>\n\n\n\n
Low-impact activities such as swimming, cycling, yoga, Pilates, or using an elliptical are excellent options. She also stresses the impact of body weight on joint health: each extra pound of weight adds 4\u20136 pounds of pressure across the knee with every step. Even modest weight loss can significantly reduce pain and stress on joints.<\/p>\n\n\n\n
As a Sports Medicine physician, Dr. Robinson treats arthritis with a range of non-surgical options. From ultrasound-guided injections and biologic therapies to physical therapy collaborations. For her, the key message is clear: arthritis isn\u2019t the end of activity, it\u2019s a signal to move smarter.<\/p>\n\n\n\n
Dr. Robinson shared a range of practical, evidence-based strategies for staying strong, mobile, and resilient:<\/p>\n\n\n\n
For Dr. Robinson, the most rewarding part of medicine is prevention. She believes fitness as we age isn\u2019t about chasing youth, but about building resilience and maintaining the ability to do what we love; skiing with grandkids, hiking with friends, or living without the fear of falling.<\/p>\n\n\n\n
Her closing challenge to the audience was simple yet powerful: Add one small step this week to keep your body moving for decades to come. Your future self will thank you.<\/p>","protected":false},"featured_media":4470,"template":"","meta":{"_acf_changed":false},"class_list":["post-5539","event","type-event","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"\n