.svg){kind=small}
Ever heard the Daft Punk anthem "Harder, Better, Faster, Stronger"? It perfectly captures the essence of what most people think about fitness: achieving peak performance, pushing limits, and seeing results quickly. But what if the key to true well-being lies not just in pushing harder, but in building a strong foundation? That's where muscle comes in.
Imagine struggling to climb the stairs or feeling exhausted after a simple walk. It could be today, tomorrow, 10 years, or 50 years from now... You may think, “That’s not me! I’m young and healthy!” I’m here to tell you, friend, we are all on this road, it’s just a matter of where you are in your life’s journey and what are you doing about it now? We’re talking about muscle loss, a surprisingly common and preventable problem affecting millions as we age. But muscle isn't just about physical strength; it's a powerhouse impacting your entire health.
The Hidden Threat of Muscle Loss
Our bodies are complex machines, and muscle makes up a significant chunk – up to 40% of your body weight. After age 30, a natural part of aging called sarcopenia sets in, causing a gradual decline in muscle mass. This process gradually increases exponentially as we continue to age. This loss rapidly accelerates after our 60s, often accompanied by an increase in fat mass and a significant drop in strength.
The consequences of muscle loss extend far beyond aesthetics. Studies have linked sarcopenia and sarcopenic obesity (low muscle mass with high fat) to a range of health concerns, including:
- Heart Disease and Diabetes: Muscle plays a crucial role in managing blood sugar and reducing inflammation, both of which are linked to a healthy heart. People with lower muscle mass seem to be at a higher risk of developing these conditions.
- Frailty and Difficulty with Daily Activities: As muscles weaken, even basic tasks like getting dressed or climbing stairs become challenging. This can lead to a decline in independence and an increased risk of falls.
- Osteoporosis and Bone Fractures: Active muscles send signals to bones, keeping them strong. With muscle loss, bone density decreases, making you more susceptible to fractures.
Why We Lose Muscle and How COVID-19 Made it Worse
Several factors contribute to muscle loss, with inactivity being a major culprit. As we age, we tend to move less, depriving our muscles of the stimulation they need to stay strong. Diet also plays a role. As appetites decrease, protein intake often falls, further accelerating muscle loss.
The COVID-19 pandemic has likely exacerbated this problem. Even though we’re passed the lockdowns (knock on wood 😅), the restrictions have taken their toll; leading to more sedentary lifestyles, potentially accelerating muscle loss in all adults. Additionally, factors like sleep disruption and stress, both common during the pandemic, can also contribute.
The Good News: You Can Fight Back!
The good news is that muscle loss can be prevented or slowed down AT ANY AGE with some key lifestyle changes:
- Exercise is Key: Resistance and strength training, like weightlifting or using resistance bands, helps keep muscles strong. Even regular walking can be beneficial. Aim for at least some form of exercise most days of the week, even if it’s a 15 minute dog walk!
- Prioritize Protein: Protein is the building block of muscle. Aim for one gram of quality protein per pound of ideal body weight each day.
- DEXA Scans: A Powerful Tool for Building Muscle Unlike BMI, which doesn't differentiate between muscle and fat 😡, DEXA scans offer a much clearer picture. Biosum provides DEXA scans that precisely measure your muscle mass, fat mass, and bone density. This information can be a valuable tool for tracking your progress and making informed decisions about your fitness journey. It’s easy to get started and schedule a DEXA scan with Biosum - we would love to meet you and guide you on your journey.
Building a Better You: Strength's Full-Body Benefits
Muscle isn't just about sculpted biceps and washboard abs (although those are pretty cool, too). It's the powerhouse that drives our entire body. From head to toe, strong muscles provide a wealth of benefits that go far beyond aesthetics.
- Fat-Burning Furnace: Muscle is metabolically active, meaning it burns calories even at rest. So, the more muscle you have, the higher your metabolism and the easier it becomes to manage weight.
- Taming the Bulge: Muscle helps keep visceral fat, the metabolically active brown fat that surrounds internal organs, in check. This reduces your risk of chronic diseases like heart disease and diabetes.
- Strong Muscle, Strong Bones: strength training can increase bone density and reduce the risk of osteoporosis by stressing bones and stimulating bone-forming cells and can cause the bones to produce more bone tissue and deposit extra calcium.
- Movement Made Easier: Strong muscles improve your balance, coordination, and flexibility, making everyday activities easier and reducing your risk of falls.
- Posture That Would Make Your Mother Proud: Strong core muscles improve posture, reducing back pain and promoting proper alignment.
- Blood Sugar Regulation: Muscle helps regulate blood sugar levels, reducing your risk of developing type 2 diabetes.
- Immunity Booster: Studies suggest a link between strong muscle mass and a stronger immune system.
- Case Of The Mondays? Not Anymore: Exercise releases endorphins, the body's natural feel-good chemicals. Building muscle often leads to improved mood and overall well-being.
Building Your Strength Foundation: Getting Started
Now that you know why muscle matters, you might be wondering how to get started. Here are some tips:
- Start with Strength Training: Don't be intimidated! Strength training doesn't require heavy weights or a gym membership. Bodyweight exercises, resistance bands, and free weights can also help you build muscle.
- Focus on Form: Proper form is crucial to prevent injury and maximize results. Consider working with a trainer to learn proper technique.
- Consistency is Key: Aim for strength training sessions 2-3 times a week. Even small, consistent efforts lead to big results over time.
- Fuel Your Body: Eat a balanced diet with enough protein to support muscle growth and repair. You, too, ladies! Get that protein!
Don't Let Your Strength Fade – Take Action Today!
Building muscle isn't just about aesthetics; it's about building a stronger, healthier, and more resilient you. So, ditch the "better, faster, stronger" mentality for a moment and focus on building a solid foundation. Your body will thank you for it!
Biosum: Your Partner in Building Muscle
Biosum can be your partner on your journey to building muscle and improving your overall health. Our DEXA scans provide a clear picture of your body composition, allowing you to track your progress and make informed decisions about your health and fitness routine. Schedule a DEXA scan at Biosum today and take the first step to a stronger, healthier you!
Written by: Lora DiCarlo, Co-Founder & CEO, Biosum
