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*** This Article is Written by Sneha Mukkavilli.
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What is muscle mass?
Muscle mass consists of three types of muscle: smooth, cardiac and skeletal. Smooth muscle is found in the internal organs of the body and is not under voluntary control. Cardiac muscle is found in the heart and skeletal muscle is present all over the body, mostly surrounding the bones. Skeletal muscle is the only type of muscle you can build or lose at will. In general when we say muscle mass- we mostly refer to skeletal muscle mass, unless otherwise specified. Muscle mass is the total mass of all the three types of muscle in the body, and is mostly constituted by the skeletal muscle mass that is under voluntary control.
The amount of muscle mass a person has depends on the age, gender and fitness.
Why does skeletal muscle mass decrease as we get older?
As we get older, muscle mass normally decreases, a process called sarcopenia. Sarcopenia can make daily activities like climbing the stairs, getting up from sitting position or jogging difficult.
These are the most common reasons why muscle mass decreases as we get old:
- Decreased hormone levels - As we age production of hormones such as testosterone and growth hormone, which play a part in growing and maintaining muscle, decrease.
- Decreased protein synthesis - Muscle is made of mainly protein. As we get older, proteins are produced more slowly, making it easier to lose muscle and harder to gain.
- Less physical activity - As people get older, their physical activity tends to reduce. This leads to a condition called disuse atrophy, which occurs when muscles weaken and shrink due to being used less.
- More oxidative stress - Oxidative stress leads to quicker breakdown of muscle tissue.
- More chronic inflammation - Inflammation leads to breakdown of proteins and muscle tissue.
- Reduced calorie intake and nutrition - As people age, their calorie intake tends to reduce because of various factors such as loss of appetite. The reduced intake of protein leads to less muscle formation.
Why is it important to maintain muscle mass?
Apart from looking strong physically, maintaining muscle mass is of great importance for older people.
There are many different reasons why muscle mass is essential to preserve.
- Staying mobile - Muscle mass is important not just for extreme physical activity, but also basic day to day actions like making the bed, walking up the stairs or just getting dressed. Sarcopenia can result in difficulty with basic movements which could impact quality of life.
- Maintaining independence - Many aging people live by themselves and thus need to be able to perform day to day activities with minimal help.
- Reduce chances of getting fractures - A loss of muscle mass can result in poor coordination and balance leading to falling down more frequently. Stronger muscles help hold the body weight and can prevent breaking of any bones.
- Improved metabolism - Muscles play an important role in providing and using up energy and maintaining a healthy blood sugar level. Sustaining muscle mass reduces the risk for developing Type II Diabetes, obesity and other chronic illnesses associated with old age.
- Improved bone health - Muscles can also contribute to improving bone health.
How can you increase and maintain your muscle mass as you age?
Now that the causes of loss of muscle mass as well as the importance of maintaining it has been discussed, let’s talk about ways to maintain muscles.
- Add more protein to your diet - As people get older, it takes more protein to build muscle. Thus, increasing the protein intake to be around 35% of the total daily calorie intake is recommended.
- Start a new sport - Trying a new sport, or picking up a new one that you used to do, is a great place to start to get your body moving. The more you move, the stronger your muscles get.
- Strength training - Start your strength training journey slowly, especially if you are new to it. Always do dynamic stretching exercises before the workout to avoid any injuries. Start with weights that challenge your body, but not so heavy that you can’t finish the set. Work on different muscle groups for different workouts and circle through them every week.
- Alter your exercises - Whether it be an online or in person workout class, be sure to alter your workouts so that they are comfortable and doable for you. You should not be in pain while working out. Your mobility and strength will gradually improve as you continue on your fitness journey.
- Maintain consistency - Aim for short sessions each day incase you cannot dedicate a lot of time at one go. This can help you stay motivated and help working out feel less daunting than it would working out for multiple hours a day.
