Muscles: Use Them or Lose Them

Muscle Response: Muscles respond to our physical activities & inactivities.

Depending on the level of resistance that we put on our muscles, muscle strength can be maintained, increased or decreased.

Making a conscious decision about which activities that you enjoy will help you to target the muscles that you want to keep strong.

If you aren’t routinely exercising, moving & training your muscles, you will eventually have more difficulty enjoying the things that you want to do.

Level of Resistance: Level of resistance is the degree of difficulty or force that muscles must work against during an activity or workout.

In general, higher resistance levels mean that muscle strength is being maintained or increased.

Increasing resistance levels on exercise machine, adding weights to pulling/pushing exercises or progressive overloading (gradually increasing the intensity, volume, &/or duration) will challenge your muscles to stay strong.

Aging Muscles: As we age, skeletal muscles undergo a natural decline in mass, strength, and function. This process, known as sarcopenia.

It typically begins around the age of 30 and accelerates after 60. Muscle fibers shrink, and the number of muscle cells gradually decreases.

Aging also leads to reduced levels of growth hormones and testosterone, which play key roles in muscle maintenance.

As a result, everyday movements and balance may become more difficult over time.

Age-related Muscle Loss: Age-related muscle loss includes:

• reduction in muscle fiber size, particularly the fast-twitch fibers responsible for strength and power

• reduction in the number of motor neurons, leading to less efficient communication between the brain and muscles

• reduction & slowing down of muscle protein synthesis

• increase in recovery time after injuries or exercises/activities

• increase in fat infiltration into muscle tissue increases, reducing muscle quality and performance.

These changes contribute to frailty, slower reflexes, decrease strength and a higher risk of falls.

Sarcopenia: Sarcopenia is influenced by multiple factors, including:

• physical inactivity

• poor nutrition

• chronic inflammation

• hormonal changes, especially decreased levels of energy producing hormones

• medical conditions (e.g., diabetes, heart disease, osteoporosis) can accelerate muscle loss

• genetic predisposition

• prolonged bed rest/immobility

• psychological factors (e.g., depression, social isolation) may reduce motivation for physical activity

Combating Aging Muscles: Some ways to combat aging muscles are listed below.

Resistance training is one of the most effective strategies to slow down aging muscles (a.k.a. sarcopenia). It helps maintain and even build muscle mass and strength as we age.

Adequate protein intake is also essential, ideally spread throughout the day to maximize muscle protein synthesis.

Vitamin D and omega-3 fatty acids have shown promise in supporting muscle health.

Managing chronic diseases and ensuring regular physical activity—including balance and aerobic exercises—can greatly slow sarcopenia’s progression.

Addressing mental health and promoting social engagement also contribute to more active and healthier aging.

It’s Never Too Late: You can start preserving & improving your muscle health at any age. Establish habits like regular strength training and balanced nutrition.

By collaborating with healthcare providers, fitness professionals and nutritionists, you can develop a muscle-building plan that is right for you

With consistent effort, it's possible to age with strength, independence, and vitality.