Reducing Aging-Related Muscle Loss: A Review
In an article published in Experimental Physiology in October 2024, McKendry et al detail what is known about age-related muscle loss and ways in which to limit it. Sarcopenia, or decreased muscle mass, is one of many physiological changes that can accompany normal aging. This in turn increases the risk of falls, frailty, and other ailments in those experiencing muscle loss. This process can be altered, for better or worse, with the activities in which we choose to engage. Regularly participating in resistance training in combination with healthy diet choices can reduce this loss of muscle and accompanying issues.
Ingesting protein and stressing muscles through activity will increase the build up of muscular protein; however, as a person ages, and activity slows, it becomes harder to build up muscles. By completing strength training, this process is delayed and muscle is maintained and improved. Most of us will go through times of disuse when we have an injury or ailment that limits our activity; however, if you have greater muscle mass to begin with, this acts as a “buffer” against the rapid muscle loss that can occur during such times. Rebuilding muscle is about 5 times slower than losing it and so having greater mass to begin with will help lay a foundation for resilience and rebuilding. In addition to disuse, insufficient intake of protein and essential amino acids as well as chronic low-grade inflammation can worsen age-related muscle loss.
The good news is that before, during, and after times of limited muscle use there are things a person can do to limit the detrimental effects and improve their strength and resilience. Research has shown that pre-operative exercise completion is associated with decreased post-operative complications and length of stay in the hospital, therefore limiting disuse. With greater activity, muscles receive better circulation, develop greater mass, and have improved muscle memory to aid in quicker recovery when a disuse event occurs. During the time of an acute injury or surgical recovery, there are often modifications which can be employed to keep you moving, like reducing loads or changing the patterns. Taking in a high-quality, protein rich diet, as well as considering creatine and omega-3 usage, can also help limit the negative effects of disuse. These modifications should always be discussed with your healthcare provider to ensure you are making safe changes for yourself.
Prior to and during disuse are when the greatest changes can be made; but, a combination of resistance training and nutritional interventions can also enhance a patient’s recovery after disuse. This can take many different forms as patients all have different goals. What appears consistent is that getting a person moving again after their activity has been limited and progressively adding additional loads, whether with weights, heavy objects, or resistance bands, is essential for improving a person’s muscular mass and strength. Increasing a person’s muscular mass and strength is in turn protective for their continued health and abilities and should be a top priority. If you think this information applies to you, call (260)739-0300 today to see how ProTailored can help you safely increase your resistance training to protect your health and wellbeing!
McKendry, J. et al. (2024) ‘Mitigating disuse‐induced skeletal muscle atrophy in ageing: Resistance exercise as a critical countermeasure’, Experimental Physiology, 109(10), pp. 1650–1662. doi:10.1113/ep091937.