Live Longer Habits

As we get older, it's normal to notice a decrease in muscle mass, but that doesn’t mean you can’t do anything about it. Many people say there are two things you can count on in life: taxes and death. 

Men should also add muscle loss to that list. This age-related loss of muscle, known as sarcopenia, starts around age 30, and you may lose 3% to 5% of your muscle mass every decade. By the end of their lives, most men may lose around 30% of their muscle. 

Having less muscle can lead to weakness and limited movement, which increases the chances of falls and broken bones. A study showed that individuals with sarcopenia are over twice as likely to suffer from a fracture after a fall, like a broken hip or wrist. However, just because you lose muscle doesn't mean it's gone for good. Dr. Thomas W. Storer, who leads the exercise physiology lab at Brigham and Women's Hospital, explains that older men can regain muscle. 

It requires effort, commitment, and a solid plan, but it's never too late to build and keep your muscle strength. One reason for muscle loss could be a natural drop in testosterone levels. This hormone helps with muscle growth and maintenance. Some studies suggest that testosterone supplements might increase lean body mass, but they can also have negative side effects. 

According to Dr. Storer, the best way to build muscle at any age is through progressive resistance training (PRT). This means gradually increasing the weight, number of repetitions, and sets as your strength improves. Research shows that men between 50 and 83 who followed PRT gained about 1.1 kilograms of lean muscle mass on average. 

Your diet is also important for building muscle, and protein is key. The body breaks down protein into amino acids for muscle growth. However, older men often have a harder time using protein effectively, which means they may need more of it. 

A recent study suggests that older adults doing resistance training should aim for about 1 to 1.3 grams of protein per kilogram of body weight each day. For example, an 80-kilogram man should consume between 79 and 103 grams of protein daily. It's best to spread this protein throughout the day for better muscle benefit. 

There are many ways to boost your protein intake, such as choosing lean meats, eggs, and dairy products, while avoiding red and processed meats. Good protein sources include: 

- Lean chicken (31g) 

- Salmon (24g) 

- Plain Greek yoghurt (17g) 

- Skimmed milk (9g) 

- Cooked beans (about 18g) 

Protein powders can also help, providing around 30 grams per scoop, and they can easily be added to meals like oatmeal or shakes. Dr. Storer suggests consuming a meal or drink with a balance of carbs and protein within 30 minutes of exercising to help with muscle recovery. 

Building muscle isn’t just about strength; it’s also about power. Dr. Storer points out that muscle power, or how quickly you can move, is more important for daily activities than muscle strength alone. 

To improve power, focus on leg movements since they help with mobility. Quick movements using your own body weight can be effective. For example, try standing up quickly from a seated position or pushing off a step quickly while climbing stairs. 

To effectively gain muscle mass, older men should follow a clear and personalised PRT programme. Dr. Storer states this program should include specific exercises, weights, repetitions, and rest times, challenging you without overwhelming you. 

Before starting any strength-training programme, consult with your doctor. Then, work with a qualified personal trainer to ensure you’re doing the exercises correctly and safely. As you get used to the workouts, you can often continue on your own. A standard training plan could involve 8 to 10 exercises that target all major muscle groups, doing sets of 12 to 15 repetitions at a moderate effort, two to three days a week. 

Once you have a routine, there are several ways to increase the fitness challenge. You could add more sets or reduce the number of repetitions while increasing weight. Aim to complete eight to 12 repetitions for each exercise, adjusting the weight as needed.

Source: Harvard Health