Humans have been trying to live longer for all of recorded history. From the ancient Mesopotamian poem, The Epic of Gilgamesh, through medieval alchemists’ search for the Philosopher’s Stone, up to today’s more scientific investigations, our species is absolutely obsessed with overcoming our own mortality.
While death is still as inevitable as ever, we have seen human lifespans increase as improvements in diet and medicine have allowed successive generations to live longer and longer. We are also now uncovering new links between muscle mass and longevity, giving us all a new weapon in our eternal fight to prolong our time on this beautiful blue rock.
A recent observational study published by JAMA Network Open1 compared exercise data of more than 115,000 people aged 65 and over with deaths over a period averaging close to eight years. The study found that participants who did strength training at least twice a week were at a lower risk of dying than those who did not. When this strength training accompanied 2.5 hours of aerobic exercise, the risk of death during the study period dropped by 30%. Strength training in this case included calisthenic activities like push-ups and sit-ups as well as activities like lifting weights, using resistance bands, or even common household chores like digging while gardening.
The Science of Muscle Mass and Longevity
As we age, our muscle mass naturally declines. This is a condition known as sarcopenia. This decline can significantly impact our physical function, mobility, and overall quality of life. It increases our frailty, our risk of falling, and our dependence on others. Working to maintain muscle mass through exercise and a healthy diet is key to maintaining independence and functional ability as we age.
Sarcopenia typically begins in mid-adulthood and accelerates with advanced aging. This is due to a number of physical changes that accompany aging, including lower hormone levels, decreased protein synthesis and motor neuron loss2. This process is frequently accelerated by the reduction in physical activity that tends to accompany aging.
Regular strength building exercises can help to slow the affects of sarcopenia, allowing us to maintain our physical function and mobility longer, and helping to reduce the likelihood of more negative health outcomes. Muscle mass has a direct connection to both our lifespan and our quality of life.
Benefits of Building and Maintaining Muscle Mass
The primary role of our skeletal muscles is to allow movement, but they also play an important role in our metabolic health. Research has shown a possible link between low muscle mass and function and an increased risk of type 2 diabetes3. Maintaining muscle mass is also a great way to prevent obesity. In addition to the physical benefits of building and maintaining muscle mass, it can also provide mental health benefits like reduced stress and improved cognitive function.
Performing strength building exercises for your muscles can also have a positive impact on joint health and bone density as we age. All these factors combined will of course lead to improved mobility and injury prevention. The benefits of building and maintaining muscle mass are many and varied.
How to Build Muscle for Longevity
The benefits of building and maintaining muscle mass are obvious. Not only can it lead to a longer lifespan, but it can also help to make your older years much healthier and more enjoyable. It’s never too early to start working toward a stronger body. Take the time now to improve your diet and develop an exercise routine that can help you live a longer, happier life. It’s also never too early (or late) to reach out to a physical therapist to assess your current fitness level and get a personalized exercise routine that can make your strength-building journey safer and more effective.
Sources:
- Salamon, Maureen. “Strength Training Might Lengthen Life.” Harvard Health, 1 Feb. 2023, health.harvard.edu/staying-healthy/strength-training-might-lengthen-life.
- Sarcopenia (muscle loss): Symptoms & causes. Cleveland Clinic. (2024, August 14). https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
- Al-Ozairi, E. et al. (2020, November 12). Skeletal muscle and Metabolic Health: How do we increase … Oxford Academic. https://academic.oup.com/jcem/article/106/2/309/5974964
