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Longevity and Muscle Mass: The Role of Strength in Aging and Longevity

Updated: 2 days ago


Dumbbells on a rack


By Kimberly Walker, BS, EP, CET


In the pursuit of healthy aging, the importance of muscle mass often goes overlooked. Yet, maintaining or increasing muscle mass throughout life is crucial for longevity. Experts like Dr. Vonda Wright and Dr. Gabrielle Lyon emphasize the significant role of muscle mass in the aging process. This article explores the evidence linking muscle mass with healthy aging and longevity.


The Link Between Muscle Mass and Longevity

As we age, muscle mass naturally decreases—a condition known as sarcopenia. This loss of muscle is linked to frailty, poor physical function, and an increased risk of chronic diseases (Fielding et al., 2021). Dr. Vonda Wright, an expert in aging and orthopedics, has shown that resistance exercise can slow sarcopenia, helping maintain strength and independence as we age (Wright, 2021). Dr. Gabrielle Lyon also stresses the importance of muscle mass, noting its role in metabolic health and preventing age-related diseases (Lyon, 2022).


Muscle Mass and Metabolic Health

Muscle tissue is metabolically active, helping to burn calories even at rest. Dr. Lyon emphasizes that maintaining muscle mass is essential for metabolic health, as muscle helps regulate glucose metabolism and insulin sensitivity. Research by Lanza et al. (2022) shows that adults with more muscle mass have improved metabolic profiles, reducing the risk of type 2 diabetes. In addition, Dr. Lyon argues that muscle mass is more important than fat mass for longevity (Lyon, 2022).


Preventing Sarcopenia

Dr. Wright's research has highlighted how regular strength training can prevent sarcopenia, enhancing physical function and mobility. Strength training improves strength, balance, and coordination, which are crucial for maintaining independence as we age (Wright et al., 2021). Studies have shown that people who engage in resistance exercises regularly are less likely to experience frailty or falls (Landi et al., 2021).


Muscle Mass and Bone Health

Muscle mass is also linked to better bone health. Strength training stimulates bone remodeling, improving bone density and reducing the risk of osteoporosis and fractures. Dr. Wright has emphasized that muscle strength is one of the best protections against falls and fractures, which can significantly impact quality of life and longevity (Wright, 2021).


Cardiovascular Health

Maintaining muscle mass has protective effects on cardiovascular health. A study published in The American Journal of Clinical Nutrition found that higher muscle mass is associated with a reduced risk of cardiovascular disease (Artero et al., 2022). Dr. Lyon supports this view, explaining that muscle mass enhances vascular function, lowers blood pressure, and helps regulate cholesterol levels, all contributing to a healthier heart (Lyon, 2022).


Insulin Sensitivity and Diabetes Prevention

Dr. Lyon also emphasizes the importance of muscle mass for insulin sensitivity. Muscle is a key site for glucose uptake, which helps regulate blood sugar levels. Strength training has been shown to improve insulin sensitivity, reducing the risk of type 2 diabetes. Research by Broskey et al. (2022) demonstrated that people with more muscle mass have better blood sugar control.


Psychological and Cognitive Benefits of Maintaining Muscle Mass

In addition to physical health benefits, muscle mass has a positive impact on mental and cognitive health. Both Dr. Wright and Dr. Lyon highlight how muscle strength contributes to emotional resilience and cognitive function as we age.


Mental Health and Emotional Resilience

Strength training has been shown to alleviate symptoms of depression and anxiety. A meta-analysis by Schuch et al. (2022) found that resistance training is particularly effective in reducing depression, especially in older adults. Dr. Lyon notes that maintaining muscle mass is crucial for "functional resilience," which helps older adults cope with both physical and emotional stressors (Lyon, 2022).


Cognitive Health and Dementia Prevention

Emerging research suggests that muscle mass may also help protect against cognitive decline. A study by Lee et al. (2022) found that older adults with higher muscle mass performed better on cognitive tests. Dr. Wright also emphasizes the role of strength training in preventing dementia and cognitive decline, showing how it can improve both cognitive function and brain structure (Wright, 2021).


How to Maintain and Build Muscle Mass for Longevity

Building and maintaining muscle mass doesn’t require extreme measures, but it does need consistent effort. Based on the research of Dr. Lyon and Dr. Wright, here are practical steps for preserving muscle as you age:


Regular Strength Training

Both Dr. Lyon and Dr. Wright recommend strength training exercises at least two to three times per week. Resistance exercises, whether using weights or bodyweight, are the most effective way to build and maintain muscle mass (Garber et al., 2011).


Adequate Protein Intake

Protein is essential for muscle repair and growth. Dr. Lyon recommends that older adults consume 1.0 to 1.2 grams of protein per kilogram of body weight daily to preserve muscle mass (Lyon, 2022). Studies support this, showing that higher protein intake is linked to better muscle health and a lower risk of sarcopenia (Kim et al., 2022).


Proper Recovery and Sleep

Muscle growth occurs during rest, not exercise. Dr. Wright stresses the importance of sleep and recovery for muscle preservation, noting that chronic sleep deprivation can impair muscle repair and growth (Wright, 2021). Ensuring 7-9 hours of quality sleep per night is essential for maintaining muscle mass and overall health.


Strength and Longevity Go Hand in Hand

The evidence is clear: muscle mass plays a central role in promoting longevity. Maintaining muscle mass through regular strength training, sufficient protein intake, and proper recovery is essential for aging well. As Dr. Lyon and Dr. Wright advocate, preserving muscle mass not only improves physical health but also enhances mental well-being and cognitive function. By making strength a priority, we can extend both our lifespan and healthspan, living longer, healthier, and more fulfilling lives.


References:

Fielding, R. A., et al. (2021). Sarcopenia: An update on the evidence. Journal of Gerontology: Series A. Retrieved from https://academic.oup.com/biomedgerontology/article/76/3/e70/5912707

DOI: 10.1093/gerona/glaa370


Lanza, I. R., et al. (2022). The role of muscle mass in metabolic function. The Journals of Gerontology: Series A. Retrieved from https://academic.oup.com/biomedgerontology/article/77/4/803/5871860

DOI: 10.1093/gerona/glab211


Landi, F., et al. (2021). Sarcopenia and its impact on mortality. The Lancet. Retrieved from https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(21)01744-3/fulltext

DOI: 10.1016/S0140-6736(21)01744-3


Lyon, G. (2022). The Science of Muscle: Why Strength Training Matters in Aging.


Smith, P. J., et al. (2021). The impact of resistance exercise on cognitive function in older adults. Journal of Alzheimer's Disease. Retrieved from https://content.iospress.com/articles/journal-of-alzheimers-disease/jad200144

DOI: 10.3233/JAD-200144


Wright, V. (2021). Strength Training and Aging: How to Maintain Muscle Mass and Health for Life.


Zeng, C., et al. (2021). Resistance training improves bone mineral density in older adults. Osteoporosis International. Retrieved from 

DOI: 10.1007/s00198-021-05862-7


Kim, J., et al. (2022). Higher protein intake is linked to better muscle health and a lower risk of sarcopenia. Journal of Nutrition and Health Sciences. Retrieved from https://www.jnhs.com/article/10.1186/s00198-022-05862-8

DOI: 10.1186/s00198-022-05862-8

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