It can start as early as age 20 and continually worsen as the years go by. It is your body’s lean muscle mass. As we age, we lose many minerals that help us maintain our body’s muscle strength. Without such essential elements, we lose muscle tissue and muscle strength.
The National Institutes of Medicine indicate that the rate and extent of muscle changes seem to be genetically determined. Muscle changes can begin as early as the 20s for men and the 40s for women.
Regardless of the age, the changes are the same: Muscles shrink as we grow older. This means that older adults will experience a loss of strength and a lack of balance, which leads to a significant increase in the risk of falls and similar injuries. Furthermore, reduced muscles can create more aches and pains in the body. Exercise physiologists found that the majority of Americans over age 60 do not have enough muscle left in their bodies to properly hold up their skeleton. This, in turn, causes more strain on the joints, ligaments and organs – which leads to increased aches and pains. Also, lower muscle mass reduces the body’s ability to build immune cells, which indicates older adults are far more susceptible to colds and influenza as well as other viruses and diseases.
While we can’t reverse time to stop the aging process, we certainly can make some changes to our habits to slow and even reduce the loss of muscle mass. Research has suggested that weight training, cardiovascular exercise, and good overall nutrition in older adults can help retain muscle strength. Here are three critical research findings that you can use to keep your muscles from shrinking.
1. Exercise regularly. Studies show that exercise is healthy at every age, but can provide important benefits for older adults. These benefits include having the ability to maintain strength, reduce fall risk, and live a quality lifestyle after retirement.
a. Strength Training – weightlifting that builds muscles will help older adults be more stable and perform routine activities such as walking up and down stairs, getting in and out of a chair, etc. Furthermore, The John Hancock Center for Physical Activity and Nutrition at Tufts University found that men who lift weights a few times a week in their 50s and 60s can maintain muscle mass, not just slow the rate of decline.
b. Cardiovascular Training – Brisk walking is highly recommended for older adults. It provides an aerobic workout without intense pressure on the joints. Swimming or water walking is also highly suggested as a cardio workout. To be effective, you should maintain a brisk pace for at least 30 minutes.
2. Nutrition. Insufficient protein as well as an insufficient amount of calories can contribute to a condition called sarcopenia, a condition where the muscles atropy and shrink. Without enough protein, the body is more susceptible to this condition. It is recommended that older adults consume 4 ounces of quality protein like chicken, fish, beef or daily products three times per day to maximize muscle growth.
3. Hormone Therapy
a. Aging comes with a loss of many essential hormones including insulin-like growth factor (IGF-1) and mechano growth factor. Health professionals have found that without adequate levels of these two hormones it is nearly impossible to maintain lean muscle mass – regardless of how they eat or exercise.
b. All adults over the age of 40 should undergo annual blood testing to track their hormone levels. Hormone deficiencies can be addressed with replacement therapies, however, you should consult your primary care physician before taking any action regarding such treatment.
As a cautionary note, it is always critical to talk with your primary care physician before starting any exercise or nutritional program.
References
Brink, W. (2007). Preventing sarcopenia. Retrieved from http://www.lef.org/magazine/mag2007/jan2007_report_muscle_01.htm
Hobson, K. (2008). How to avoid losing muscle as you age. Retrieved from http://health.usnews.com/health-news/blogs/on-fitness/2008/09/04/how-to-avoid-losing-muscle-as-you-age
LiveScience Staff. (2012). Key found to muscle loss after age 65. Retrieved from http://www.livescience.com/5704-key-muscle-loss-age-65.html
Munn, S. (2012). Two huge reasons to maintain muscle mass as you age. Retrieved from http://clearpointcenter.com/two-huge-reasons-to-maintain-muscle-mass-as-you-age/
National Institute of Health. (2012). Aging changes in the bones – muscles – joints. Retrieved from http://nlm.nih.gov/medlineplus/ency/article/004015.htm
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