Muscles and Aging: The Key to Longevity
As we age, our bodies undergo various changes, and one of the most impactful is the loss of muscle mass and strength. This natural progression is linked to numerous health issues, from reduced mobility to metabolic decline.
However, we can enhance our healthspan and longevity by understanding how to preserve and build muscle. Let’s take a look at why maintaining muscle mass is crucial for metabolic health and how you can take action today to ensure your muscles continue to support you as you age.
How Muscles Change with Aging
As we enter our 30s, the process of muscle loss begins. Known as sarcopenia, this gradual decrease in muscle mass and strength accelerates as we age. Muscle mass decreases around 3% to 8% per decade after 30 and the rate of decline going even higher after the age of 60. By the time we reach our 70s, muscle loss can significantly affect our mobility, strength, and overall health. This decline isn't just about physical appearance, muscle mass plays an important role in our metabolic health and longevity. It influences everything from blood sugar regulation to fat metabolism, impacting the very foundation of how our bodies function as we grow older.
Is sarcopenia avoidable?
While sarcopenia is inevitable to some degree, it is not entirely unavoidable. Starting early with muscle-preserving activities and maintaining an active lifestyle can help reduce its impact.
Factors that Can Accelerate Muscle Loss
Several factors can worsen muscle loss as we age, including a sedentary lifestyle, poor nutrition, and chronic illness. A lack of physical activity accelerates muscle decline, while inadequate intake of protein and calories hinders muscle repair and growth. Additionally, chronic conditions such as diabetes, heart disease, and arthritis can contribute significantly to muscle wasting, further compounding the effects of aging.
The Importance of Muscles and Preserving Muscle Mass
Muscle mass is not just important for physical appearance, it’s also a critical component for metabolic health. Having more muscle improves insulin sensitivity, helps with fat burning, and supports cardiovascular health. As muscle mass decreases, these metabolic functions start to decline, which can lead to conditions like insulin resistance, obesity, and type 2 diabetes. Therefore, preserving muscle mass is essential not only for maintaining strength and mobility, but also for ensuring metabolic health into older age.
Building and maintaining muscle helps in slowing down the aging process, both physically and metabolically. Resistance training, proper nutrition, and an active lifestyle can help build muscle and combat sarcopenia, allowing individuals to enjoy a healthier, more active life as they age.
How Muscle Mass Directly Impacts Health
Beyond its role in metabolism, muscle mass is important when it comes to maintaining functional health as we age. It helps through:
Increasing Mobility and Strength. Maintaining muscle strength is essential especially for performing everyday tasks, such as walking, lifting, or climbing stairs. Strong muscles give us the ability to move freely and perform activities that enhance our quality of life.
Reducing Risk of Falls and Fractures. As muscle mass decreases, so does balance and coordination, increasing the risk of falls and fractures. Strong muscles support bone density, reducing the likelihood of breaks and improving overall resilience.
Learn more about the connection between muscle and weight loss in our article on resistance training and muscle-building benefits here.
Muscle Building and Hypertrophy
The process of building muscle is called muscle hypertrophy, and it’s achievable at any age, especially with the right approach. Here’s are some ways that you can stimulate muscle growth:
Resistance Training
Engaging in regular strength training exercises, such as weight lifting, resistance band exercises, or bodyweight workouts, is essential for muscle growth. Resistance training promotes muscle fiber repair and growth, enhancing muscle mass and strength.
Active Lifestyle
Staying active in daily life, whether by walking, swimming, or doing recreational activities, can help preserve and build muscle over time.
Nutrition for Muscle Maintenance
Building muscle is not just about working out, it’s also about what you eat. Adequate nutrition is essential for muscle preservation and growth, and this includes getting enough high-quality protein. Protein is the building block of muscle tissue, and older adults may need higher amounts to prevent muscle loss. However, aging also impacts the body's ability to process protein, so it’s essential to be mindful of this in your diet.
Check out our list of high-protein snacks that are great for building muscle here.
Optimizing your overall wellness can be much easier with the support of a health coach. A coach can help you create personalized plans, make necessary adjustments, and provide motivation throughout your journey. NOVI Health has teamed up with Virgin Active to offer expert nutritional guidance and valuable content designed to help you achieve your best self.
Discover how NOVI’s expert dietitians and personalized consultations can provide ongoing support tailored to your needs. With access to the exclusive NOVI app, you can effortlessly track your food intake, exercise, and glucose levels in real time. Additionally, explore a wealth of articles packed with actionable tips on weight loss, managing high blood sugar, and improving your healthspan.