Stay Stronger, Longer: The importance of building muscle as you age

I have been on a quest to learn as much about healthy aging as possible. It has become clear to me that maintaining muscle mass as we grow older is one of the most important things we can do to ensure a healthy future.

WHY MUSCLE MATTERS

Muscle loss is considered a natural part of the aging process. After the age of 30, we typically begin to lose as much as 3-5% of our muscle mass per decade. This process can accelerate in later years, especially in sedentary individuals. Less muscle leads to greater weakness, less mobility, and less independence. It can increase your risk for falls, injury, and disability.

But the loss of muscle can lead to so much more than just a decline in your ability to move through the world. Your muscles have a significant impact on your overall health and wellbeing including the following:

1. Exercising your muscles offers protection against diabetes by lowering blood glucose (also known as blood sugar) and improving insulin sensitivity. When your muscles contract during activity, your cells take up glucose and use it for energy. Strength training has been shown to increase insulin sensitivity which improves your muscle's ability to uptake and utilize that glucose during and after exercise. This adds up to an improved ability to maintain healthy blood sugar levels over the long-term.

2. Maintaining adequate muscle mass can help combat obesity. Even when you're not working, your muscles are burning energy and helping to increase your metabolic rate. Thus, the more muscle you have, the more calories you burn-even at rest.

3. Using your muscles can make you more resilient to stress and offer protection from depression. Contracting your muscles stimulates them to release chemicals and proteins that are good for brain health. It's like having a "pharmacy" in your muscles.

4. Finally, your muscles play a role in your body's ability to recover from an illness, injury, or surgery. Individuals who have low muscle mass when faced with a health crisis, have a higher risk of post-op complications, longer hospitalizations, and more difficulty returning to their previous level of function.

NO NEED TO WORRY

The good news is that multiple studies have shown it is never too late to start a strengthening program. You can build muscle and gain strength well into your 90s. Even if you've been relatively inactive throughout most of your life; building muscle mass is still possible.

Clinical trials have shown that seniors can make significant gains in muscle mass by participating in progressive strength training at least twice a week. One study included frail 86-96 year olds. After 8 weeks, their stength increased by 180%. It really can be done!

KEYS TO MAINTAINING MUSCLE MASS AS YOU AGE

1. FOCUS ON PROTEIN: Protein is needed to build and maintain muscle. As you age, your body does not process and absorb protein as efficiently. Older adults should consider increasing their protein intake to support muscle health. This includes foods like lean meat, fish, eggs, beans, lentils, dairy, nuts, and tofu.

2. GET ENOUGH SLEEP: Sleep is a time of rebuilding. Recovery time is necessary for proper muscle growth and maintenance.

3. USE IT OR LOSE IT: Resistance training is the most effective way to build and strengthen muscle at all ages. This includes things like...using free weights (dumbells), using resistance bands, or body weight exercises (push-ups, squats, etc). Start slowly using light resistance and gradually increase.

4. GET ADVICE: Check with your doctor and fitness professional before starting a strengthening program. You want to start your program safely and make sure that you are using correct form. You don't want to try lifting more weight than you can handle appropriately. Professional advice can help you avoid injury.

KNOWLEDGE IS POWER

The first step is understanding how important building and maintaining muscle is to healthy aging. The next step is to get started. Don't be intimidated by the idea of strength training. You can start with small steps. The decisions you make today can impact your future health and quality of life. I hope you feel empowered and inspired to get stronger!