At Full Strength Preventing Age-Related Muscle Loss

I’m not as strong as I used to be; few of us are. My days of running track, jumping hurdles, and playing football are far behind me, and most people become less active over the years, especially compared to their teens and 20s. When our activity declines, it becomes an uphill battle to maintain our muscle strength — but there are many good reasons to prioritize it.

Starting as early as age 35, most people lose around 1%–2% of their muscle mass yearly. Unless you are very active and eat a lot of protein, you’re probably among them. By age 60, we can lose up to 3% of our remaining muscle mass every year. At its worst, people develop advanced sarcopenia (loss of muscle strength, muscle mass, and physical function), which results in muscle wasting and difficulty conducting everyday activities. To put this in concrete terms, we tend to lose between 30%–50% of our muscle mass from age 40 to age 80.

This muscle loss is why we start noticing that it’s more difficult to complete certain activities such as lifting everyday objects. Walking up stairs becomes more difficult, and the risk of falling climbs as we age. There is also the threat of other conditions like osteoarthritis, bone loss, and diabetes.

I’m no exception to this rule, so I’ve lost my share of muscle mass over the years. But I want to avoid any more sarcopenia and other adverse effects of muscle loss, which is why I’ve made improving muscle strength one of my resolutions for The choice for our individual muscle groups are to use them or lose them. And, of course, I want to keep and regain as much as I possibly can.

Exercise offers outrageous benefits, including reduced risk of injury, improved mood, decreased pain, and increased immunity. The activity doesn’t necessarily need to be highimpact. Even walking for 15 minutes a day can help. In fact, experts say we should aim to get 150 minutes of exercise each week. That’s 30 minutes of hiking, swimming, biking, etc. five days a week.

But most crucial to maintaining our muscle mass is strength training. Although people who insist on only using the elliptical machine are doing more for their health than those who don’t exercise at all, it’s best to cycle through different exercises to work the upper and lower parts of our body, including our back and core. If lifting weights sounds too intimidating, there are countless exercises that build up strength, like bodyweight squats, incline pushups, and planks.

Unfortunately, exercise alone is not enough to help us build muscle. We often make the process difficult by not taking in the proper nutrients. Our muscles are constantly in flux, either from building them up or breaking them down. Building muscle requires much more energy than you may think, and I’ve recently learned that we should aim to get about 30 grams of protein per meal to initiate muscle growth. (Online calculators can give you a more exact number based on your ideal weight.)

Without that protein, the metaphorical machinery that creates muscle growth won’t turn on. Those who eat small portions of protein throughout the day may never see the machinery turn on because they’re only ingesting 5–10 grams of protein at a time. Similarly, taking in all your protein in the evening won’t allow for adequate total protein per day to maximize muscle improvement.

Ideally, we should have a protein-heavy breakfast, even if we must use protein shakes to give us the proper amount. Many people with sarcopenia have a vitamin D deficiency, so taking that as a supplement can help. Studies also show that adding omega-3 supplements will promote more muscle growth than exercise alone. As with any significant change in your diet, please check with your physician before considering the above recommendations.

I’ve already been doing several things to improve my muscle strength. I am very careful to get my daily requirement of protein, and I take the stairs up to my office every day. I also enjoy bike riding and hiking with my wife along with archery to help with upper body strength. Exercise becomes more fun and less of a chore whenever you have a friend or family member to cheer you on.

In the new year, I hope all of us are lucky enough to find a great exercise buddy and the motivation to help rebuild what we’ve lost.

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Renowned for his commitment to enhancing your eyelid and facial appearance while prioritizing your safety. Dr. Scott is board-certified in Ophthalmology and has specialized fellowship training in Ophthalmic Plastic and Reconstructive Surgery.  With extensive training at prestigious institutions, including the Medical College of Virginia, Manhattan Eye, Ear, & Throat Hospital, and the Bascom Palmer Eye Institute, Dr. Scott brings a wealth of expertise to his craft. His accolades, including recognition as a Top Plastic Surgeon by Northern Virginia Magazine, underscore his dedication to excellence. Dr. Scott's passion lies in helping you achieve the best aesthetic results while safeguarding your eyesight.

Location: Fairfax - Northern Virginia

Areas of Expertise: Cosmetic laser eyelid surgery ( blepharoplasty ), ptosis surgery, treatment of benign and malignant eyelid cancers, correction of eyelid malposition – ectropion, entropion repair, and Botox and filler treatment.