Why Muscle Mass Matters

Prokey Arger

Sep 1

2 min read

From the Journal on Active Aging

Muscles matter for more than just strength. Muscles are the largest component of lean body mass (LBM), which is everything that makes up the body except for fat. In fact, muscles account for up to 50-60% of a person’s body weight. The role of muscles extends far beyond supporting movement and balance. Muscles help maintain posture, circulate blood, regulate breathing, generate heat, stabilize joints, aid digestion, and protect vital organs. Muscles also are storage sites for glycogen, a stored form of carbohydrate energy needed for the brain, central nervous system and red blood cells. As one can imagine loss of these functions can significantly impact health status.

Although muscle loss is a natural process of aging, the scientific literature demonstrates that diet modifications and regular strength exercises can help older adults maintain current muscle mass or even restore lost muscle. If individuals do not plan for the future of their muscle health, they can develop sarcopenia, resulting in a significant decline in strength, mobility, independence and quality of life. These include a higher prevalence of falls and fractures, frailty, increased infection rates and decreased healing abilities.

Is it possible to intervene for muscle health? The short answer is “Yes”, exercise and nutrition can have a substantial impact on muscle health, studies show that resistance training can be an efficient approach for building muscle. Resistance can be provided by weights, exercise bands, machines or one’s own body weight (e.g. lunges, squats, chair leg extensions).

In a seminal study, Fiatarone M.A. studied the effects of an 8-week high-intensity resistance training program in frail older adults (average age 90 years). At the end of the training program, the results; leg strength increased by 17.5%, leg mass muscle measured thigh area increased by 9%. This study clearly showed resistance training with appropriate intensity is a viable strategy to prevent muscle loss associated with aging. This is very encouraging information and provides us with hope and determination to enhance the quality of life for our family of residents at Evergreen Fountains.

Let’s build strength and muscle health!

God Bless