As we age, our muscle mass naturally declines. This phenomenon, known as sarcopenia, can lead to a number of negative health outcomes, including decreased mobility, an increased risk of falls and fractures, as well as a decline in overall quality of life. However, maintaining a high muscle mass through regular exercise can help mitigate the negative effects of sarcopenia and lead to a number of health benefits. In this blog, we are going explore the scientific data supporting the health benefits of maintaining a high muscle mass as you age.
1. Increased strength and physical function
One of the most obvious benefits of maintaining a high muscle mass as you age is increased strength and physical function. Regular strength training has been shown to improve muscle strength and physical function in older adults, leading to improved balance, mobility, and overall quality of life. A study published in the Journal of the American Geriatrics Society found that strength training in older adults led to significant improvements in muscle strength, walking speed, and stair-climbing power.
2. Reduced risk of chronic disease
Maintaining a high muscle mass has also been linked to a reduced risk of chronic disease in older adults. A study published in the journal "Age and Ageing" found that older adults with a higher muscle mass had a lower risk of cardiovascular disease, type 2 diabetes, and other chronic conditions. The study also found that regular strength training was associated with a lower risk of chronic disease in older adults.
A study published in the Journal of the American Geriatrics Society found that strength training in older adults led to significant improvements in muscle strength, walking speed, and stair-climbing power.
3. Improved metabolic health
Maintaining a high muscle mass can also lead to improved metabolic health in older adults. Muscle tissue is a major site of glucose uptake and metabolism, and a decline in muscle mass can lead to impaired glucose metabolism and an increased risk of insulin resistance and type 2 diabetes. However, regular strength training has been shown to improve glucose uptake and insulin sensitivity in older adults, leading to improved metabolic health.
4. Reduced risk of falls and fractures
Finally, maintaining a high muscle mass can also help reduce the risk of falls and fractures in older adults. Stronger muscles and improved physical function can help improve balance and stability, reducing the risk of falls. A study published in the journal Osteoporosis International found that older adults who participated in a strength training program had a reduced risk of falls and fractures compared to those who did not.
To sum it all up, maintaining a high muscle mass through regular exercise can lead to a number of health benefits in older adults. These benefits include increased strength and physical function, a reduced risk of chronic disease, improved metabolic health, and a reduced risk of falls and fractures. By engaging in regular strength training and maintaining a healthy lifestyle, older adults can improve their overall health and quality of life.
Mukai is a former NCAA track & field athlete, Professional Muay Thai fighter, Professional MMA fighter, Muay Thai & Kickboxing instructor, Health & Fitness Coach, Sales, Branding & Marking specialist, and serial entrepreneur! He has worked with over a thousand clients in a 1 on 1 and group setting, ranging all the way from everyday health and fitness enthusiasts to professional NHL players like Jesse Puljujarvi and Kyle Turris and a myriad of UFC fighters and other world class athletes.