The Benefits of Healthy Muscle
It’s never too late to start.
Sarcopenia, the loss of skeletal muscle mass and strength, poses significant risks to our overall health and quality of life as we age. It is now associated with several negative health outcomes. Not only does loss of muscle mass result in decreased physical strength and performance, and increased risk of falls, fractures, and frailty, but it is also linked to chronic diseases such as type 2 diabetes, cardiovascular diseases, and metabolic disorders. Often, the process of aging itself leads to muscle loss, but other factors such as a sedentary lifestyle, poor nutrition, and disease can increase the rate of muscle loss much earlier in life.
Developing and maintaining healthy muscle mass is important for several reasons:
Having strong muscles allows us to do regular daily activities and build confidence in ourselves and our ability to maintain our independence as we age.
Muscle tissue is metabolically active. It burns calories even at rest. Maintaining healthy muscle mass can prevent weight gain and improve overall metabolic health.
Healthy muscle supports bone density and reduces the risk of osteoporosis and fractures.
Exercising healthy muscle produces a substance called myokines that travel throughout the body. New research is showing that myokines have key roles in regulating various physiological processes. They not only influence muscle repair and growth but also have systemic effects interacting with other organs and tissues even including the brain! These interactions affect metabolism, inflammation, overall health, and longevity.
The risks associated with sarcopenia and the benefits of maintaining healthy muscle tissue are increasingly evident. The importance of resistance exercise in maintaining healthy muscle mass can not be understated. Resistance exercise, commonly known as strength training, involves the use of resistance (such as weights or resistance bands) to challenge muscles; And, combined with adequate protein intake, provides the necessary stimuli for muscle growth, and improved strength and function. It helps counteract the muscle loss associated with aging and inactivity and promotes overall health by reducing the risk of chronic diseases and promoting longevity.