Reverse Muscle Loss Due to Aging w/ This Simple Strategy

Age related muscle loss is accelerated by underuse (being sedentary), new studies find.

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About this Show:

Age-related muscle loss, also known as sarcopenia, a common condition that affects many adults. One of the factors that can contribute to the acceleration of muscle loss is underuse or lack of physical activity. As individuals age, they become more sedentary, leading to a decrease in muscle use and overall physical activity levels which can result in muscle atrophy and loss of muscle mass.

The decline in muscle mass not only affects physical appearance but also has significant implications for metabolic health health and beyond.

To mitigate age-related muscle loss, it is crucial for older adults to engage in regular physical activity and resistance training exercises. By challenging the muscles through weight-bearing activities, resistance exercises, and aerobic exercise, individuals can slow down the process of muscle loss and maintain or even increase muscle mass. Regular physical activity not only helps to preserve muscle mass but also promotes overall health, mobility, and independence in older adults.

References:

 

Shur, N. F. et al. Age-related changes in muscle architecture and metabolism in humans: The likely contribution of physical inactivity to age-related functional decline. Ageing Res Rev 68, 101344 (2021).

 

Mukund, K. & Subramaniam, S. Skeletal muscle: A review of molecular structure and function, in health and disease. Wiley Interdiscip. Rev. Syst. Biology Medicine 12, e1462 (2020).

 

Key Takeaways:

 

00:00 As you age, you move less.

02:40 Aging is associated with changes in muscle metabolism and a decline in functional capacity.

03:45 There is an increase in insulin resistance as you age.

06:00 Aging is associated with declines in skeletal muscle mass, sarcopenia and dynapenia.

06:50 Lean muscle loss occurs at .7 to .8%/year during your 70s.

07:30 Rate of muscle loss is greater in legs and lower extremities as you age.

08:10 Hand grip strength reflects your habits.

09:45 Increase your physical activity as you get older.

10:15 You preferentially lose fast twitch muscle fibers as you age.

13:10 Increase protein intake as you get older.

16:20 Do resistance training 3 to 4 days per week and walk 10,000 to 12,000 steps on most days.

16:47 You can overcome the age-associated declines in muscle protein synthesis and changes in muscle fiber type.