As we age, our bodies undergo a variety of changes. One of the most significant and often overlooked changes is the loss of muscle mass, a condition known as sarcopenia. This natural decline in lean muscle tissue can start as early as our 30s and accelerates after the age of 60. The implications of sarcopenia can be profound, affecting not only strength and mobility but also overall health and well-being.
What is Sarcopenia?
Sarcopenia is the age-related loss of skeletal muscle mass and strength, characterized by a decline in muscle fibers and an increase in fat infiltration in muscle tissues. This condition can lead to frailty, increased risk of falls, and a reduced quality of life. As a result, individuals may face challenges in performing daily activities, leading to a cycle of inactivity, further muscle loss, and an increased risk of chronic diseases.
It is highly individual, but on average the annual loss is around 1% of the lean body mass and that means around 4% loss of muscle power. Per year. After the age of 30. Do you still wonder why clothes do not fit anymore?
Lets make some calculations. An average man losing 1% lean body mass would result in 288 kcal less BMR per month. That is less than 10 kcal a day, a change so small nobody notices. 288 kcal is one dish of lean chicken, rice, veggies and some blueberries. But the average man does not miss that dish. On a contrary.
At age of 30, the two clocks we have start moving in different directions. The biological one, with declining muscle mass whispers that you need less and less calories to maintain the body you had. The social clock screams that you are now building a career, that you have to go to parties with friends, you have to attend corporate functions, team-buildings, outings, and cocktail parties. Do you still wonder why clothes do not fit anymore?
Take a look at that picture. It is MRI scan of the legs of three male individuals: One on the top is a 40 year old athlete and you can clearly see the good bone density and the abundance of lean muscle mass. That is a healthy, energetic, fast and agile man. He can do almost everything he sets for. The picture in the middle is a 74 year old sedentary man. The outer size of top and middle image legs is almost the same. The inner composition, however, is quite different. You can barely see the bone in the middle and that is because of the lower (much lower) bone density. The lean muscle mass is less (much less) and the adipose tissue is in abundance. Lack of muscles means less mobility, low bone density means frailty. You can do the rest of the math. And then you have the legs of a 70 year old athlete, who obviously is still active and enjoys life. You can do the math.
Muscles: The Fountain of Youth
While the concept of the “fountain of youth” often conjures images of mythical elixirs and miraculous cures, the truth is that maintaining lean body mass is one of the most effective ways to combat the effects of ageing. Our muscles are not only responsible for movement but also play a crucial role in metabolic health, hormone regulation, and bone density. Studies have shown that individuals with higher muscle mass tend to have better blood sugar control, lower cholesterol levels, and a decreased risk of obesity—all factors that contribute to longevity and decrease the all-cause mortality.
Muscles serve as a reservoir for amino acids, play a key role in maintaining healthy body composition, and are vital for functional strength. When we engage in regular physical activity, particularly resistance training, we stimulate muscle growth and preservation, which is essential for fighting the effects of sarcopenia.
The ‘Use It or Lose It’ Rule
The age-old saying “use it or lose it” has particular resonance when it comes to our muscle health. The principle is simple: if we don’t regularly engage our muscles, they will atrophy over time. This underscores the importance of incorporating strength training and resistance exercises into our weekly routines.
Research supports this idea, showing that older adults who participate in regular resistance training can lose much less muscle mass than their sedentary peers. Moreover, they often regain muscle that may have been lost, enhancing strength and functionality. It’s never too late to start; both novice and seasoned exercisers can reap the benefits of strength training at any age.
Tips to Combat Sarcopenia and Preserve Lean Body Mass
- Strength Training: Incorporate resistance exercises into your routine at least two to three times a week. Focus on major muscle groups and gradually increase the weight and intensity as you progress.
- Protein Intake: Ensure that your diet includes adequate protein, which is essential for muscle repair and growth. Aim for a balanced intake throughout the day rather than just at meal times.
- Stay Active: In addition to strength training, engage in regular aerobic activities like walking, cycling, or swimming. Cardio helps maintain overall fitness and supports muscle health. No, it will not make you thin. Cardio is good for maintaining the cardiovascular health and for stamina and durability, but alone will not make you lose fat.
- Prioritize Recovery: Allow your muscles time to rest and recover after intense workouts. Adequate sleep and proper nutrition are crucial for optimal muscle repair.
- Consult a Professional: If beginning an exercise routine feels daunting, consider working with a personal trainer. They can create a customized program that suits your fitness level and goals — this is where tools like my own app come into play, making it easier to track progress and stay motivated.
Maintaining lean body mass is vital for a healthy, active life as we age. By understanding sarcopenia and embracing the importance of muscle health, you can successfully combat its effects and optimize your quality of life. Remember, muscles are truly the fountain of youth; they provide the strength and resilience you need to enjoy later years. So, take charge — move, lift, and embrace the power of resistance training. With the right mindset and support, you can effectively ‘use it’ and avoid losing it!
