“I’m Still Upright!” – Maintaining Muscle Health as we Age

Note: before embarking on exercise and dietary change, always consult your health professional for advice.

“I’m still upright!” It’s a comical reply from many older adults when asked how they’re doing. However, staying upright as we age is no laughing matter, as many seniors who are at risk of falling, know. The ability to safely stand, walk, bend, turn, and carry out a host of daily tasks is due to many factors, one of which is the condition of our muscles. Muscles are a type of soft tissue which have the ability to contract and change shape and length in response to movement. When strong and healthy, they help support our weight, keep us stable, and facilitate the regaining of balance should we start to lose it. However, muscle mass (the total amount of muscle in our body) and muscle strength (the force a muscle can generate) isn’t a given, at least not as we grow older.

Up until the age of around 30, muscle mass in a healthy individual continues to increase, as does muscle strength. However, as we enter our thirties, muscle mass and strength begins to decline at a rate of around 3%-5% every ten years (the more inactive you are, the higher the rate of decline). Unfortunately, that decline increases more rapidly after the age of 60. Significant muscle decline can lead, not only to falls, but a general inability to carry out daily tasks such as getting up and down from a chair, lifting everyday objects such as a bag of groceries or the cat, and even being able to enjoy a short walk. It can also impact our body weight, and our body’s ability to regulate glucose levels. If it’s beginning to sound all too grim, be assured there are steps we can take to build muscle mass and strength, even as we age. But first, let’s take a look at just why this muscle decline is occurring.

Muscle development and maintenance depend, in part, on our body’s ability to make use of the amino acids which are found in protein (amino acids are substances which assist with repair and growth in the body), and the ability of muscle to respond to various forms of exercise. As we age, however, our body becomes less efficient at incorporating amino acids into new muscle protein. Age plays a part in the reduction of hormones which assist in muscle health, and to top it all off, there’s a reduction in the nerve cells which carry signals from our brain to trigger muscle movement. But wait – there’s more – inflammation (which tends to increase in older age) can also play a part in muscle decline.

So much for the bad news, now let’s take a peek at how we can mitigate muscle decline. Exercise (where advised by your GP) is one of our greatest allies in preventing muscle decline, and it comes in many different forms including aquarobics, walking, strengthening exercises such as yoga and tai chi, and everyday activity such as gardening, housekeeping (such as vacuuming and cleaning windows), and playing sport. If you find difficulty in making time for regular exercise, consider joining a group (such as a walking club or senior strength-building class) to help you stick to your plan. Diet is also important in building and maintaining muscle, especially healthy portions of protein (lean meats, fish, legumes, cheese, and nuts, for example) along with fresh fruits and vegetables . If you’re not sure where to begin with portions, consider a one-off appointment with a nutritionist, or ask your GP for a recommended website you can consult.

While we may not be able to fully stop our natural clock, in terms of muscle decline, it is possible for many seniors to increase muscle strength and mass in simple, enjoyable ways. Alongside it, balance and mobility levels will improve, too. The key is finding the exercises and eating habits that suit your needs, and in setting up daily routines to facilitate these. It’s worth the effort!