Muscle tissue plays numerous roles in your body. Building muscle does not, however, always mean becoming a bodybuilder and creating a masculine physique. Strength training exercises help you develop muscle mass while still allowing you to contour your body according to your preferences. We will look at the role muscle growth plays in the aging population. We’ll also share a couple of tips with you to help you get started.
The Role Of Muscle Mass In The Body
Your muscles are more than just for show. While some people may think that muscle mass helps define their body and improve their strength only, there are several other reasons why it’s important to maintain a healthy muscle mass percentage.
Muscles indeed help to add definition to your physique. Many people build muscles to ensure they have a rock-hard body with six-pack abs. Along with definition and appearance, muscle tissue also plays a significant role in your overall strength. Stronger and more muscle mass leads to a significant increase in your body strength.
This strength is not only affected when you decide to hit the gym. Strong muscles can be useful in your everyday life, too. Consider when you need to move a piece of furniture to clean behind it or carry a few boxes at the workplace. A low muscle mass often means you must call someone to help you with these tasks.
Mobility is another area where muscle mass comes into play. Your muscles play a role in daily activities like walking and climbing the stairs. If your muscle mass is on the low side, you may find it getting harder when you climb up a set of stairs or perhaps want to go for a jog.
Sarcopenia In Old Age
As your body ages, your muscle mass starts to decline, just as you undergo several other changes. Muscle mass is naturally degraded when you grow older, but sometimes it can be faster. With more severe muscle loss at an older age, it’s usually referred to as sarcopenia.
Several potential causes have been associated with sarcopenia, such as changes in hormone levels and failure to effectively use protein in the body. Poor calorie and protein intake can also be a risk factor behind sarcopenia. Significant weakness and very low stamina are some of the more common symptoms that may signal sarcopenia, as is a reduction in one’s ability to handle day-to-day tasks like one used to.
Counteracting Muscle Loss With Age
Something to keep in mind is that certain risk factors make you more likely to experience a faster degradation of your muscle mass as you age. Thus, understanding the potential causes of accelerated muscle mass degradation is important. This can help you take action at an early age to prevent this from happening and enjoy greater mobility and body strength later in life.
A sedentary lifestyle is generally a major factor contributing to muscle loss. Unfortunately, this is becoming more prevalent among the population – including in elderly individuals. When you do not exercise regularly, your body isn’t burning enough calories. This makes it harder for your body to keep up with the calories you eat through your daily diet – and eventually leads to weight gain, overweight, and obesity.
With this said, your diet plays an equally important role. A diet rich in protein, vitamin D, and creatine can go a long way in helping to preserve your muscle mass over the years. When you turn to fatty foods, takeouts, and processed food items, you’re not giving your body the nutrients it needs.
Exercise And Diet Adjustments For Older Individuals
As you age, it’s important to reevaluate what you eat and how much you exercise. The exercises you participate in also matter. Only cardio will not help your muscle mass, as it helps to burn calories but does not build muscle mass like strength training.
With this said, there’s no need to opt for one-hour gym sessions with weights to keep your muscle mass up as a senior. Some excellent workout options include cycling, fast walking, jogging, swimming, and dancing. Swimming and dancing might be seen as aerobic exercises, but they actually work on your muscle tissue, too. Aim for two and a half to five hours of these exercises throughout the week, spreading your sessions over seven days.
Regarding strength training, you can opt for bodyweight exercises, use resistance bands, or lift some weights. Keep these sessions short, but ensure enough intensity to work on your major muscle groups.
Older people can also do balancing and flexibility exercises. These are great for retaining mobility as they age.
Regarding diet adjustments, you’ll first need to take a closer look at your current diet. Consider what you eat for breakfast, lunch, and dinner. The main idea is to create a healthy diet that gives your body access to quality protein, complex carbs, and vitamins and minerals. Healthy fats are also important, as they can offer heart-related benefits. Remember any dietary factors that existing conditions impose while creating an eating plan. For example, if you have diabetes, don’t add too many carbohydrates to your meals.
Bottom Line
Muscle mass naturally starts to reduce with age, but if you use the right exercise plan, you can maintain a higher muscle tissue level as you age. Strength training is undoubtedly a helpful tool, along with cardiovascular exercises that help you burn off excess calories. Please start with the exercise tips we shared to get you going, and experiment with different intensities and durations to find what works best for you.