4 Reasons Your Life Depends on Building Muscle

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Muscle mass is not only critical for athletic performance but also for overall health and quality of life. Skeletal muscle makes up a significant portion of our body composition and plays a vital role in regulating metabolism, maintaining bone density, and preserving functional independence. In this article, we will explore the reasons why increasing and preserving muscle mass is essential for health and quality of life.

Preserving Muscle Mass for Healthy Aging

Age-related muscle loss or sarcopenia is a natural process that occurs with aging. It is characterized by a gradual decline in muscle mass, strength, and function, which can lead to decreased mobility, balance, and independence in older adults. Maintaining muscle mass through resistance training and proper nutrition can help to slow down the progression of sarcopenia, reduce the risk of falls and fractures, and improve overall quality of life (1).

Improving Metabolic Health

Muscle tissue is a metabolically active tissue, which means it burns calories even at rest. Increasing muscle mass through resistance training can boost metabolism and improve insulin sensitivity, reducing the risk of developing type 2 diabetes and other metabolic disorders (2).

Preserving Bone Density

Muscles exert force on bones, stimulating the bone-building process and maintaining bone density. As we age, bone loss or osteoporosis can occur, increasing the risk of fractures and other complications. Studies have shown that resistance training can help to preserve bone density and reduce the risk of fractures in postmenopausal women (3).

Promoting Functional Independence

Muscle strength and function are essential for activities of daily living such as walking, climbing stairs, and carrying groceries. Age-related muscle loss can lead to decreased functional independence, making it difficult to perform these activities. Resistance training has been shown to improve muscle strength and function, reducing the risk of disability and promoting independence in older adults (4).

Now that you’re armed with the knowledge surrounding the importance of increasing and preserving muscle mass, where do you go from here? Participating in regular resistance training and proper nutrition are the most effective ways to maintain muscle mass and prevent age-related muscle loss. By investing in our muscle health, we can improve metabolic health, preserve bone density, and promote functional independence. And looking at it as an investment is a great mindset. With that lens, hiring a professional to guide you along the way is just as important as finding a good primary care physician. If you’re interested in making the investment, take the first step by scheduling a call! Together we can create a plan for today so you’ll be living the life of your dreams in 30 years.

References:

1. Cadore, E. L., Rodríguez-Mañas, L., Sinclair, A., & Izquierdo, M. (2018). Effects of different exercise interventions on risk of falls, gait ability, and balance in physically frail older adults: a systematic review. Rejuvenation research, 21(3), 215-237.

2. Srikanthan, P., & Karlamangla, A. S. (2011). Muscle mass index as a predictor of longevity in older adults. The American journal of medicine, 124(7), 647-653.

3. Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209-216.

4. Peterson, M. D., Rhea, M. R., Sen, A., & Gordon, P. M. (2010). Resistance exercise for muscular strength in older adults: a meta-analysis. Ageing research reviews, 9(3), 226-237