Muscle is often described as the organ of longevity and is vital to supporting healthy aging. Muscle is the most metabolically active tissue in our body.  A pound of muscle can burn 50% more energy than fat. This means that building more muscle is far better than cardio. Resistance exercises can help you gain and preserve metabolically active muscle mass.
What is sarcopenia?
Sarcopenia is the progressive loss of muscle mass, beginning in your mid 30s and 40s, and accelerate between the ages of 65 and 80. Sarcopenia eventually impacts up to 20% of older adults. Focusing on strategies to preserve and build muscle health is essential for promoting longevity and improving quality of life as we age.
Also, as we age our bone mass naturally decreases, heightening the risk of osteoporosis. In women, this risk often starts to rise a year of two before menopause. Postmenopausal women are especially vulnerable due to lower estrogen levels and other hormonal shifts.  Additionally, women generally have lower bone mass and smaller thinner bones than men, making them more susceptible to osteoporosis.
As we age, there is a natural decline in muscle mass and strength, typically, 3-8% each decade, starting at age 30, then this rate accelerates after age 60. Factors like reduced mobility, poor nutrition, hormonal changes, and inflammation all contribute to this decline. This loss of muscle, often replaced by body fat, reduces strength and mobility.
Going into older age with low muscle mass, or not actively maintaining it, can have seriously detrimental effects on daily life, from decreased mobility and an increased risk of falls to a loss of independence.  Research lows that individuals with higher muscle mass and strength have a lower risk of disability, chronic diseases, and mortality compared to those with lower muscle mass.
Maintaining Strength and Functionality:
Sarcopenia can lead to decreased strength, mobility, and functionality. Maintaining muscle mass through regular exercise, particularly resistance training, helps counteract the effects of sarcopenia, allowing individuals to remain active and independent as they age. Resistance training, also known as strength training or weight training, offers a host of health benefits beyond just increasing muscle mass and strength.
Supporting Metabolic health and Weight Management:
There are many lifestyle factors that affect sarcopenia, but the biggest factor is metabolic syndrome. Muscle tissue is metabolically active, meaning it burns calories even at rest. As we age and our metabolism tend to slow down, preserving muscle mass becomes increasingly important for maintaining a healthy weight and preventing obesity. Additionally, having more muscle mass can help improve insulin sensitivity and glucose metabolism, reducing the risk of type 2 diabetes.
Enhancing Bone Health:
Muscle and bone health are closely interconnected. Strength training and weight- bearing exercises stimulate bone remodeling and help increase bone density, reducing the risk of osteoporosis and fractures, which are common concerns among older adults. Also, strong bones demand optimal protein. Protein makes up approximately 50% of bone volume and about one-third of bone mass.
Improving Balance and Fall Prevention:
Strong muscles, particularly those in the lower body and core, contribute to better balance and stability. This reduces the risk of falls and related injuries, which can have serious consequences for older adults, including fractures, loss of independence, and decreased quality of life.
Promoting Independence and Quality of Life:
Maintaining muscle strength and functionality allows older adults to perform daily activities independently, such as walking, climbing stairs, lifting objects, and performing household chores. Preserving muscle mass and strength enhances overall quality of life and promotes a sense of well-being and vitality as individuals age.
Supporting Joint Health:
Strong muscles help support and stabilize the joints, reducing the risk of injuries and degenerative conditions such as osteoarthritis. Regular exercise, including strength training and flexibility exercises, can help improve joint function and alleviate symptoms associated with joint stiffness and pain.
Enhancing Cardiovascular Health:
Muscle health is closely linked to cardiovascular health. Engaging in regular physical activity, including aerobic and resistance exercises, helps improve heart function, circulation, and overall cardiovascular fitness, reducing the risk of heart disease and stroke as individuals age.
Better Sleep Quality:
Regular resistance training has been shown to improve sleep quality and duration.
Older people tend to struggle with sleep. A study published in the journal Sports
Medicine in 2018 found that resistance training interventions were associated with
improvements in sleep quality among adults.
As always, it’s recommended to consult with a healthcare professional before
starting any new exercise program, especially if you have existing health
