As we age, our bodies undergo numerous changes, and one of the most significant is the gradual loss of muscle mass and strength. This process, known as sarcopenia, has a profound impact on our longevity and overall health. In recent years, we’ve seen a growing body of research highlighting the crucial link between longevity and building muscle, revealing how maintaining and increasing muscle mass can play a vital role in healthy ageing.
We’ll explore the science behind muscle building in older adults and its effects on mitochondrial function and body composition. We’ll also delve into effective strategies for increasing muscle mass in seniors, including resistance training and other forms of exercise. By understanding the connection between skeletal muscle health and longevity, we can take proactive steps to improve our strength, physical activity levels, and overall quality of life as we age.
Understanding Sarcopenia and Its Impact on Longevity
As we age, our bodies undergo significant changes, and one of the most crucial is the gradual loss of muscle mass and strength. This process, known as sarcopenia, is an age-related, involuntary decline in skeletal muscle mass and strength [1]. It’s a condition that affects both sexes equally and typically begins as early as our 40s [2].
The prevalence of sarcopenia increases with age. Studies show that 5-13% of people aged 60 and older are affected, with this figure rising to 11-50% for those 80 and above [3]. These statistics highlight the widespread nature of this condition among older adults.
Consequences of Muscle Loss on Health
he impact of sarcopenia on our health and quality of life is profound. As our muscle mass decreases, we experience a decline in strength and functional capacity. This loss can contribute to a number of adverse health outcomes, including disability, frailty, and loss of independence [1].
One of the most significant consequences of sarcopenia is an increased risk of falls. Several studies have shown that reduced muscle strength significantly elevates the likelihood of falling [3]. This risk is particularly concerning as falls can lead to fractures, hospitalisations, and further complications.
Moreover, sarcopenia is associated with acute and chronic disease states, increased insulin resistance, fatigue, and even mortality [1]. It’s worth noting that while sarcopenia may lead to frailty, not all individuals with sarcopenia are frail – in fact, sarcopenia is about twice as common as frailty [3].
Relationship Between Muscle Mass & Lifespan
The connection between muscle mass and longevity is becoming increasingly clear. Research has shown that muscle mass is a far better predictor of health than BMI (body mass index) [4]. In fact, we’ve found that muscle mass is strongly related to mortality among older adults, in ways that lean body mass is not [5].
Muscle mass is intrinsically linked to various bodily systems, affecting not only mobility and strength but also energy levels, immune system function, and even organ function [4]. It’s strongly related to factors like walking speed, grip strength, and fracture risk. Interestingly, in very old adults, muscle mass appears to be more strongly related to the risk of hip fracture than bone density [5].
Multiple studies have examined the association between muscular strength and all-cause mortality, consistently reporting significant mortality reductions with increased levels of muscular strength [6]. This underscores the vital role that maintaining muscle mass plays in healthy ageing and longevity.
Source link: https://www.cre8fitness.co.uk/press-blog/how-longevity-and-building-muscle-go-hand-in-hand by Simon King at www.cre8fitness.co.uk