Every January, millions of people make the same resolution: to lose weight. Gyms get fuller, calories get counted, and the dreaded cardio begins. But starting as early as age 30, people begin to gradually lose muscle mass and strength – key drivers of longevity and independence. So, this year, instead of just losing weight, resolve to build muscle.
Muscles are tissues in the body that burn calories at rest, support joints, stabilize blood sugar, boost metabolism, and much more. Although some muscle loss with age is inevitable, when muscle loss becomes severe and happens quickly, this is known as sarcopenia.
When adults develop sarcopenia, they can experience:
- Weakness;
- Impacted balance and ability to walk;
- Frailty and weakened bones;
- Increased fatigue;
- Heightened risk of disease and worsening of existing conditions;
- Weight gain;
- Malnutrition; and more.
The good news is that the rate and severity of muscle loss is preventable, and even reversible, with the right approach. In older adults, strength training even just a few times a week plays a crucial role in helping to maintain independent living. In an episode of This Is Growing Old on muscle mass in aging featuring Dr. Stuart Phillips, a leading expert in muscle health and aging from McMaster University, Dr. Phillips notes “strength training is going to add life to your years, not [just] years to your life.”
But don’t run to grab those 50-pound dumbbells just yet! Accessible, functional movements that can be performed at home are the best way to participate in practical resistance training. Incorporating movement into your daily life with what you already have, like standing up from a chair several times, can help you adopt healthy habits into your daily life. Consistency is key when it comes to building muscle and staying healthy, so the exercise you do the most often and enjoy is the best option. The Today Show recommends starting slow and low when you’re just starting out, then gradually working up to a higher weight and longer exercise time.
In addition to strength training, it’s also important to ensure adequate protein intake. When prioritized together, the risk of sarcopenia can be greatly reduced. Older adults need more protein to build and maintain muscle than younger adults, so be sure to talk to your healthcare provider about what is best for you.
This year, look beyond the scale and invest in your future self. To learn more about sarcopenia and the importance of muscle mass as you age, visit the Alliance website.
Katrin Werner-Perez is the Director of Health Programs for the Alliance.
