Maintaining Skeletal Muscle and Bone Health: A Critical Focus in Aging
Friday, Aug 16th, 2024When most people think of aging, they might imagine grey hair, wrinkles, or decreased cardiovascular function. But did you know that one of the earliest and most significant signs of aging is the loss of skeletal muscle?
In fact, muscle loss is not just an aesthetic concern; it’s a critical indicator of overall health and longevity. After the age of 70, breaking a major bone can increase one-year excess mortality by 20% to 25%, highlighting the crucial interplay between muscle strength and bone health.
The Reality of Age-Related Muscle and Bone Loss
We reach peak muscle mass in our early 40s, but by our 50s, we can lose about 10% of that muscle mass per decade. Over a lifetime, most people will lose around 30% of their muscle mass, which can have profound effects on health and independence.
Consider these sobering statistics: Approximately 50% of women and 20% of men over the age of 50 will experience an osteoporosis-related fracture. Among these, hip fractures are the most common and can be particularly devastating.
The Consequences of Muscle and Bone Loss
As muscles weaken and bones become more fragile, the risk of serious health issues rises. Here’s what happens as we lose muscle mass:
Decreased Functionality: Everyday tasks like climbing stairs or carrying groceries become more challenging.
Increased Disease Risk: Muscle mass plays a vital role in regulating blood sugar, reducing the risk of type 2 diabetes.
Sarcopenia: This age-related muscle loss can dramatically increase your risk of falls and fractures, further compounding the dangers of osteoporosis.
The Good News? You Can Fight Back.
Despite these challenges, there are proactive steps you can take to preserve and even build muscle as you age, which in turn supports stronger bones and overall health.
Here’s How Building Muscle Benefits You:
Improved Mobility & Function: Strong muscles keep you moving easily and independently, reducing the risk of falls.
Boosted Metabolism: Muscle tissue burns more calories, helping you maintain a healthy weight.
Reduced Disease Risk: Strong muscles are linked to a lower risk of type 2 diabetes and better overall health outcomes.
So, How Much Muscle is "Enough"?
There’s no one-size-fits-all answer. Factors like age, gender, genetics, and lifestyle all influence your muscle needs. That’s why a personalized approach is essential.
Normal ranges of skeletal muscle mass include:
Ages 20-39: 75-89 percent for men, 63-75.5 percent for women.
Ages 40-59: 73-86 percent for men, 62-73.5 percent for women.
Ages 60-79: 70-84 percent for men, 60-72.5 percent for women.
After age 40, there is a significant drop (10%) of skeletal muscle mass per decade. However, through resistance training and creating sheer force on bones/tendons you can maintain skeletal muscle mass of those under 40 late into your 80s and beyond.
Know Your Numbers
Do you know what your skeletal muscle mass is today? How does that compare to other body composition factors such as percent body fat, water weight and bone density? Knowing your numbers is the first step to monitoring a healthy lean muscle mass.
Personalized Support for Stronger Muscles and Bones
Every individuals needs are different and require a personalized approach but the fundamentals for lean muscle mass follow these guidelines:
Exercise: A balanced mix of cardio and strength/resistance training tailored to your fitness level.
Nutrition: A diet rich in the right nutrients to support muscle growth and bone health.
Rest: Proper recovery time to allow muscles to grow and repair.
Balance: Balance, flexibility and coordination help navigate everyday terrain and prevent unexpected falls.
Take Action Today
Don’t wait for the signs of aging to catch up with you. By taking action now, you can maintain your strength, protect your bones, and enjoy a vibrant, active life as you age.
P.S. Don't wait. The sooner you start, the easier it is to maintain muscle mass and keep yourself moving. Schedule your Free Personal Assessment today!