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As we get older, keeping our muscles strong and responsive becomes crucial, health professionals warn. Once we hit our 30s and 40s, our muscles start to shrink and weaken, which can throw a wrench in our health and daily activities.
Marla Beauchamp, a PT and professor at McMaster University suggests that we can't completely avoid age-related changes. Muscles take a hit - fewer fibers, and the ones left are smaller.
This muscle wasting, called sarcopenia, chips away at about 3-8% of our muscle mass every 10 years after midlife. Muscle strength fades even faster than muscle size as we age.
Brad Manor, associate director of the Mobility and Falls Translational Research Center at Harvard University, explained that age-related changes to the brain and nervous system also contribute to decreased muscle function.
Manor points out, "It's not just about how much muscle you've got. Your brain and nerves play a huge role in muscle strength too."
Quick, powerful movements are key for older folks to stay on their feet and avoid nasty falls, experts stress. Even everyday movements like standing from a chair require muscular power.
"As we age from adulthood into senescence, our muscle power fades sooner and more rapidly than strength," Manor noted in a recent commentary.
To combat age-related muscle loss, experts recommend incorporating both strength and power training exercises. Sandro Freitas, a professor at the University of Lisbon, said older adults are often told to exercise slowly, but adding some faster movements can help preserve muscular power.
Recommended exercises include squats, wall push-ups, calf raises and step-ups. Experts advise starting with one set of 10 repetitions twice weekly, progressing to two sets - one at a controlled pace for strength and another at a faster pace for power.
While some muscle loss with aging is inevitable, staying physically active and incorporating targeted exercises can help older adults maintain strength, power and overall function as they age. Experts recommend consulting a physician before starting a new exercise program.
