Preventing Sarcopenia: How to Maintain Muscle Mass and Strength as You Age
As we age, it’s important to prioritize our health and well-being. While many people focus on cardiovascular exercise, such as cycling, to stay fit, there’s another aspect of aging that often goes overlooked: sarcopenia. Sarcopenia is the age-related loss of muscle mass and strength, and it can have serious implications for our overall health and mobility. In this article, we’ll explore what sarcopenia is, the risks associated with it, and most importantly, how to prevent it.
What is Sarcopenia?
Sarcopenia is not simply a decline in muscle mass; it’s a progressive muscle disease that affects the quantity and quality of our muscles. Dr. Lauren Simon, a sports medicine physician, explains that sarcopenia can lead to a loss of mobility, increased risk of falls, and even premature death. Starting around the age of 30, we naturally begin to lose 3 to 5 percent of muscle mass per decade. This decline is partly due to changes in hormones like estrogen, testosterone, and growth hormone, which play crucial roles in muscle-building. As these hormone levels decrease with age, it becomes more challenging to maintain and build new muscle tissue.
The Importance of Exercise
Regular exercise is key to maintaining muscle mass as we age. However, research shows that many people decrease their physical activity by 40 to 80 percent as they get older. This decrease in physical activity, coupled with the lack of resistance training, can lead to muscle loss and eventually sarcopenia. While cycling is a great form of exercise for cardiovascular health and weight management, it doesn’t provide the resistance training necessary to counteract muscle loss. Sabrena Jo, Ph.D., senior director of science and research at the American Council on Exercise (ACE), emphasizes the importance of resistance training in stimulating muscle growth and increasing strength. Resistance training involves exercises that challenge the muscles, such as squats, lunges, bench presses, rows, and planks. These exercises mimic everyday movements and engage multiple muscle groups, making them ideal for combating sarcopenia.
Preventing and Reversing Sarcopenia
Resistance training is a key strategy for preventing and treating sarcopenia. A systematic review and meta-analysis of 14 randomized controlled trials found that resistance training significantly improved handgrip and leg strength, walking speed, and timed-up-and-go tests in older adults with sarcopenia. Whether using bodyweight, free weights, resistance bands, or exercise machines, the key is progressive overload. Gradually increasing weight or intensity over time challenges the muscles and promotes growth. Aim for at least two strength sessions per week that target all major muscle groups.
In addition to resistance training, plyometrics, or jump training, can be beneficial for preventing sarcopenia. Plyometric exercises like box jumps and squat jumps build muscular power, which is essential for maintaining mobility and performing daily tasks. Muscular power declines faster than muscular strength, making it important to focus on maintaining it as we age. However, it’s crucial to establish a solid foundation with traditional strength exercises before incorporating plyometrics.
Nutrition also plays a vital role in preventing sarcopenia, particularly protein intake. Older adults with sarcopenia tend to consume less protein than their non-sarcopenic peers. Protein is the primary macronutrient for maintaining and building muscle, so it’s important to include adequate amounts in your diet. Active adults may require higher protein intake to keep up with muscle tissue breakdown. Aim for about 0.7 to 1.1 grams of protein per pound of bodyweight per day to help maintain muscle mass.
In conclusion, sarcopenia is a significant concern as we age, but it’s not inevitable. By incorporating resistance training, plyometrics, and a protein-rich diet into our lifestyles, we can maintain muscle mass and strength, promoting healthy aging and overall well-being. So, hop off your bike occasionally and hit the weights to keep your muscles strong and resilient for years to come.
