In the pursuit of living a longer, healthier life, the focus often gravitates towards factors like diet, cardiovascular exercise, and mental wellbeing - all very important factors in and of themselves. However, one often overlooked element that deserves equal, if not elevated, attention is our muscle mass and the strength training needed to build and protect it. Our muscles and bones are not merely the scaffolding of our body but are the source of our longevity. This is not hyperbole and may be closer to an understatement. A growing body of research is showing this to be fact.
Read the article below, written by our partner, Synergy Health, as they explore the importance of muscle mass for a longer and more fulfilling (read: functional) life. They discuss why building muscle and strength should take priority over fat loss and how understanding the interconnectedness of the three 'pervasive penias'—dynapenia, sarcopenia, and osteopenia—can guide us towards healthier aging.
Muscle mass is often referred to as the "organ of longevity" due to its profound impact on overall health and lifespan. Beyond the physicality of muscles lies a fascinating realm of signaling molecules known as myokines. These myokines are released by contracting muscles and have far-reaching effects, such as reducing inflammation, improving insulin sensitivity, and enhancing the functioning of organs throughout the body.
There is an increasing awareness of other signalling compounds in our bodies, such as hormones and neurotransmitters, but few people have even heard of myokines, let alone understand the role they play in the body. For example, there is often a lot of focus on diet, lifestyle, and supplementation with respect to our key sex hormones - oestrogen and testosterone (both playing important roles in men and women). But not well appreciated is the effect regular strength-based physical activity promoting myokine release can contribute to better hormonal balance and overall health:
Myokines may interact with oestrogen receptors, impacting oestrogen's role in various tissues, while also positively affecting metabolism and inflammation.
For testosterone, myokines may modulate its metabolism and stimulate growth hormone production, indirectly influencing testosterone levels.
To fully grasp the importance of muscle mass, it's crucial to understand the relationship between dynapenia, sarcopenia, and osteopenia:
• Dynapenia refers to age-related muscle weakness, which often precedes sarcopenia. It manifests as a decline in muscle strength and power, impacting functional abilities.
• Sarcopenia is the loss of muscle mass and function, often resulting from dynapenia. It contributes to reduced physical performance, impairing one's ability to perform everyday activities.
• Osteopenia, on the other hand, refers to decreased bone density. It is intricately linked to sarcopenia because muscles provide mechanical stress on bones. When muscle mass declines, the stimulus for bone density maintenance weakens.
Source: HowardLuksMD.com
The image below presents a graphical representation of the "Ageing Curve" with a focus on the relationship between our strength/muscle mass and our age across three distinct life stages: early life, adult life, and older life.
Source: HowardLuksMD.com
This graph is a valuable illustration of the impact of strength and muscle mass on the aging process. What we want to avoid, at any stage in life, is a rapid decline into a significant threshold referred to as the "dysfunction threshold," marking a critical point where the ability to perform daily activities becomes compromised. This can, unfortunately, occur much earlier than we would like due to the likes of illness and injury. But it can also occur as a result of our diet and lifestyle.
The two distinct curves on this graph offer a stark contrast in the trajectory of individuals as they age. The first curve gracefully stays above the dysfunction threshold throughout adult life, reflecting an individual who builds as high a strength and muscle mass capacity as they can and then consistently maintains high levels for as long as possible. This results in a later entry into the dysfunction zone during older life, exemplifying the importance of lifelong strength training and its positive impact on independence and functional abilities in one's later years.
Conversely, the second lower curve dips into the dysfunction zone early in older life, primarily due to lower levels of strength and muscle mass during adult life. This visual contrast underscores the critical role of building and maintaining strength throughout adulthood in order to delay the onset of age-related functional decline and preserve an individual's capacity for independent living in their later years.
In our pursuit of better health (or perhaps more accurately, better looks), we tend to focus on fat loss. However, it's time for a paradigm shift. Building muscle and strength should be our primary focus. Here's why:
• Preserving Muscle Mass: Losing fat often involves caloric restriction and fasting, which can inadvertently accelerate muscle loss, especially if protein intake is insufficient.
• Metabolic Benefits: Building muscle increases your metabolic rate, aiding in weight management more effectively than fat loss alone.
• Functional Strength: Focusing on muscle and strength helps improve functional abilities and maintain independence in daily life.
• Long-Term Impact: Muscle is an investment for your future. It's a buffer against age-related disability and frailty.
Underappreciated in this paradigm shift is that the pursuit of strength and muscle mass will, more often than not, lead to greater levels of, and more sustainable, fat loss over time. The pursuit of muscle mass can lead to a reduction in body fat.
But the pursuit of rapid fat loss, more often than not, leads to a concurrent loss of muscle mass.
The "Get Up and Sit Down Test," also known as the "Sitting-Rising Test" (SRT), is a simple functional fitness test designed to assess an individual's ability to rise from a sitting position on the floor and then sit back down without the support of hands, knees, or other body parts. The SRT can be used as a quick and practical way to evaluate one's strength, flexibility, and balance.
Here's how the SRT is typically conducted:
Source: Certified Functional Strength Coach
Source: Certified Functional Strength Coach
VIDEO: https://www.youtube.com/watch?v=p5Clcels8NA
In conclusion, muscle mass isn't just about aesthetics; it's a cornerstone of longevity. By focusing on building and preserving muscle through strength training and a balanced diet, you can improve your overall health and maintain independence throughout the aging process. Don't wait until you reach the disability threshold; start bending the curve towards a healthier and more fulfilling life today. Your muscles will thank you, and so will your future self.