As we age, our body undergoes a lot of changes. We lose muscle mass, bone density, and overall strength. This is a natural process, but it doesn’t have to be a quick or irreversible one.

There are ways to maintain our muscle strength and fitness level, which can, in turn, impact our lifespan.

Muscle Strength and Aging

As we age, our muscle mass declines. This is called “sarcopenia” and is one of the most common age-related changes. Sarcopenia can begin in our 30s, and by the time we reach our 70s, we may have lost 50% of our muscle strength.

This loss of muscle mass can lead to a decrease in physical functionality, such as trouble climbing stairs, getting out of a chair, or performing daily tasks.

Muscle strength can also impact our bone health. Our bones become weaker as we age, and if we don’t engage in muscle-strengthening activities, we could be at risk for falls and fractures, which can have serious consequences.

Benefits of Muscle Strength

Engaging in regular physical activity, such as strength training or resistance exercises, can help maintain and increase muscle mass and strength. This can have a significant impact on our quality of life and lifespan.

Here are some ways muscle strength can benefit us:.

Better Mobility and Independence

Muscle strengthening exercises can help maintain or improve mobility, allowing us to continue to perform everyday tasks and live independently longer.

Strengthening the lower body muscles can also help with balance, reducing the risk of falls and injuries.

Better Cognitive Function

There’s a growing body of evidence that indicates that physical activity can also benefit our cognitive function. Some studies suggest that strength training can help improve memory, attention, and decision-making abilities in older adults.

This could be due to increased blood flow to the brain and the release of growth factors that support the growth of new brain cells.

Better Heart Health

Muscle-strengthening activities can also benefit our heart health. The American Heart Association recommends a minimum of two strength-training sessions a week to help prevent heart disease.

Strength training can help decrease blood pressure, improve cholesterol levels, and reduce the risk of heart attacks and stroke.

Better Insulin Sensitivity

Strength training can also have positive effects on our insulin sensitivity. This is important because insulin resistance is a significant risk factor for type 2 diabetes.

Research has shown that resistance training can improve insulin sensitivity, reduce blood sugar levels, and reduce the risk of type 2 diabetes.

How to Increase Muscle Strength

If you’re interested in increasing your muscle strength, there are several things you can do:.

Resistance Training

Resistance training involves using weights or resistance bands to push your muscles to work harder than they normally would. This type of training can help improve muscle strength and increase muscle mass.

Start with light weights and work your way up as your strength improves.

Bodyweight Exercises

You don’t always need weights to strengthen your muscles. Bodyweight exercises, such as push-ups, squats, and lunges, can be just as effective in building strength.

These exercises use your bodyweight as resistance, and as you get stronger, you can increase the number of reps or sets.

Functional Training

Functional training targets the muscles and movements that are involved in everyday activities, such as walking, bending, and reaching. This type of training can help improve mobility and balance and reduce the risk of falls.

Some functional exercises include step-ups, lunges, and standing on one leg.

Flexibility Exercises

Stretching and flexibility exercises can help improve muscle function and range of motion. They can also reduce the risk of injury by improving joint mobility.

Incorporate stretching into your workout routine, and try to hold each stretch for 15-30 seconds.

Conclusion

Muscle strength is essential to healthy aging and a long lifespan. By engaging in regular physical activity, such as strength training or resistance exercises, we can maintain and increase muscle mass and strength.

This can improve our physical functionality, mobility, cognitive function, heart health, and insulin sensitivity. Incorporate muscle-strengthening exercises into your workout routine, and remember that it’s never too late to start.