Lean muscle mass and strength are key factors in promoting longevity and healthspan. As we age, our muscle mass and strength naturally decline, which can have a profound impact on our overall health. However, research suggests that there are steps we can take to maintain and even improve our muscle mass and strength as we age, which can help us live longer, healthier lives.
One study published in the Journal of Bone and Mineral Research found that older adults with low levels of muscle mass in their arms and legs were more likely to die early than those with more muscle 1. This suggests that building and maintaining muscle mass is an important factor in promoting longevity.
In addition to muscle mass, other factors such as muscle quality, composition, metabolism, aerobic capacity, insulin resistance, fat infiltration, fibrosis, and neural activation may also play a role in the decline of muscle function and mobility associated with aging 2. These changes in muscle quality may even precede the loss of muscle mass, providing new opportunities for assessment and intervention to improve muscle function.
Strength training is one effective way to build and maintain lean muscle mass. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. It can also help you manage or lose weight by increasing your metabolism and burning more calories. Additionally, strength training may enhance your quality of life by improving your ability to perform everyday activities and protecting your joints from injury 3.
However, some studies have found that changes in strength appeared to be far more associated with outcomes such as function, risk of disability, and even mortality than changes in lean body mass 4. This suggests that while maintaining lean muscle mass is important, building and maintaining strength may be even more essential for promoting longevity.
In summary, lean muscle mass and strength are essential for promoting longevity and healthspan. By taking steps to maintain and improve our muscle mass and strength as we age, we can help ensure that we live longer, healthier lives. So why not start incorporating strength training into your fitness routine today?
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