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Muscle wastage, also known as muscle atrophy, is a natural part of the ageing process. However, there are several ways to prevent and slow it down. The most effective methods are strength training and consuming an adequate amount of protein. In addition, cardiovascular weight-bearing exercises such as running, hiking, and walking have been shown to improve muscle strength and balance. Getting enough restorative sleep and taking rest days between workouts are also important for muscle maintenance.
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What You'll Learn
- Exercise: Weight-bearing exercises like walking and hiking can improve muscle strength
- Strength training: Resistance training builds muscle mass and reduces the risk of osteoporosis
- Nutrition: Consuming adequate protein is essential for muscle retention and growth
- Sleep: Restorative sleep is vital for muscle maintenance and recovery
- Recovery: Scheduling rest days allows the body to recover and adapt, preventing muscle wastage
Exercise: Weight-bearing exercises like walking and hiking can improve muscle strength
Weight-bearing exercises are a great way to improve muscle strength and prevent muscle wastage. As we get older, we start to lose bone strength and muscle mass, but staying active and exercising can help to make our muscles stronger and keep our bones strong. Bones are made up of living tissue, and they get stronger when we use them. The impact of weight-bearing exercises sends a signal to the bones to grow stronger, and the muscles pulling on the bones stimulate them to renew themselves, improving their strength.
Walking and hiking are excellent weight-bearing exercises that can help improve muscle strength and prevent muscle wastage. They are low-impact exercises that have a positive impact on our heart, lung, and circulatory health, as well as improving muscle strength, balance, and endurance. The work of weight-bearing and the impact as your feet hit the ground can boost bone density, especially in your hips. Hiking also provides the added benefit of varied terrain, with more impact on your bones and muscles when going uphill or downhill.
In addition to walking and hiking, there are other weight-bearing exercises that can be incorporated into your routine. These include jogging, running, climbing stairs, gardening, and dancing. Dancing combines strength training with dance or step moves and is excellent for improving balance. Yoga is another great option that combines weight-bearing, resistance training using your own body weight, and balance training. It has been shown to improve bone mineral density, especially in the spine and femur.
To further enhance muscle strength and prevent muscle wastage, progressive muscle resistance training can be incorporated into your routine. This involves using your body weight, resistance bands, or weights to build up the workload for your muscles over time. It is important to start with a qualified instructor to learn the proper techniques and build up gradually based on your fitness level and muscle strength.
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Strength training: Resistance training builds muscle mass and reduces the risk of osteoporosis
Strength training is an effective way to build muscle mass and prevent osteoporosis. It is a broad term that includes exercises using free weights, weight machines, or resistance bands.
Progressive muscle resistance training is considered the best type of muscle-strengthening exercise for your bones. It involves using weights or resistance bands to gradually increase the workload on your muscles over time. This can be done by slowly increasing the weight you lift, ensuring you can only perform 8 to 12 repetitions before your muscles are too fatigued to continue with good form. As your muscles adapt and get stronger, you will be able to perform more reps, and the weight can be increased to continue challenging the muscles.
The benefits of strength training extend beyond muscle mass gains. When you perform strength training exercises, your muscles pull and tug on your bones, which stimulates bone-forming cells. This results in stronger and denser bones, reducing the risk of osteoporosis and fractures. The hips, spine, and wrists are common fracture sites, and strength training targets these areas, reducing the likelihood of injury. Additionally, resistance workouts that emphasize power and balance can enhance stability, reducing the risk of falls.
It is recommended to engage in strength training 2-3 times per week consistently to combat muscle loss and maintain bone health. This is particularly important as we age, as muscle mass naturally declines, and conditions like osteoporosis become more prevalent. Strength training can be done at home using your body weight, light weights, or resistance bands, making it accessible to everyone.
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Nutrition: Consuming adequate protein is essential for muscle retention and growth
Adequate protein consumption is essential for muscle retention and growth. Muscle wasting, or sarcopenia, is a natural part of aging, but it can be accelerated by injury, illness, or prolonged periods of inactivity. This can lead to muscle atrophy, causing weakness, poor balance, and frailty.
To prevent and reverse muscle wasting, it is important to consume enough protein to promote muscle mass and strength. Research suggests that 25 to 30 grams of protein per meal may help prevent sarcopenia and stimulate muscle growth. This can be achieved by consuming high-quality protein foods like meats, dairy, or soy, which provide all the essential amino acids. For example, four large eggs, approximately 3 ounces of chicken breast, or about 8 ounces of Greek yogurt contain around 25 grams of protein.
Additionally, protein powder supplements can be used to boost protein intake. Studies have shown that muscle synthesis can be achieved with as little as 15 grams of whey protein supplement. In one study, 35 grams of whey protein was found to stimulate a maximal acute response of myofibrillar fractional synthesis in overweight, postmenopausal women, which may be a recommended serving to mitigate muscle loss during weight loss.
For older adults, who may be at a higher risk of muscle loss due to insufficient protein intake, leucine supplementation can be beneficial. Leucine is an amino acid that plays a crucial role in regulating muscle growth and can be found in whey protein, meat, fish, eggs, and soy protein isolate.
It is important to note that while protein intake is crucial, it should be combined with strength training, physical therapy, cardio, and flexibility exercises to effectively prevent and reverse muscle wasting.
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Sleep: Restorative sleep is vital for muscle maintenance and recovery
Sleep is an essential component of muscle maintenance and recovery. During sleep, the body undergoes several physiological changes that aid in the repair and recovery of damaged tissues. Sleep is also important for replenishing muscle glycogen stores. Glycogen is the stored form of glucose, which provides energy for muscle contractions during exercise. When we sleep, the body restores glycogen levels, ensuring that the muscles have enough fuel for optimal performance.
Research confirms that regular and adequate sleep helps repair and restore muscles, increases muscle strength and mass, and improves athletic performance. Sleep is also crucial for regulating hormones that are important for muscle recovery. Testosterone, a hormone that promotes muscle growth and repair, is primarily released during sleep. A deficiency in testosterone due to lack of sleep may negatively impact muscle recovery. Sleep also plays a role in reducing inflammation in the body.
Sleep deprivation can impair both muscular endurance and strength. Participants in a study performed fewer repetitions and lifted less weight compared to when they were well-rested. Sleep deprivation can also delay muscle recovery, increase the risk of injury, and reduce muscle growth. When the body doesn't get enough sleep, it is unable to repair and regenerate as effectively. Sleep deprivation can also increase protein breakdown, which adversely affects protein synthesis and promotes muscle atrophy.
If you have concerns about the quality of your sleep, such as trouble falling or staying asleep, it is important to talk to your doctor. Cleaning up your sleep hygiene by following basic guidelines to create a restful environment can also be helpful.
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Recovery: Scheduling rest days allows the body to recover and adapt, preventing muscle wastage
Scheduling rest days is an important part of preventing muscle wastage and promoting muscle growth. Rest days allow your body to recover and adapt, which is crucial for maintaining and building muscle mass.
When you engage in strength training or weight-bearing exercises, microscopic tears occur in your muscle tissue. These tears are a natural part of the muscle-building process, as they signal to your body that the tissue needs to become stronger. However, without adequate rest, the muscle repair process is inhibited, and you may experience muscle fatigue and soreness. Rest days provide the necessary time for your body to repair and regenerate these muscle fibres, resulting in stronger muscles and increased muscle mass.
Sleep is an essential component of rest and recovery. Getting enough restorative sleep is key to muscle maintenance and preventing muscle loss. It helps reset your body, providing the energy needed for your next workout. Aim for 7-9 hours of quality sleep each night to optimise your recovery and muscle-building potential.
On your rest days, it is important to consume adequate protein and carbohydrates to support muscle repair and growth. Protein is crucial for muscle growth, and it is recommended to consume the same amount of protein on rest days as on training days. Carbohydrates help restore glycogen levels, which provide energy for your muscles. The specific amount of carbohydrates needed depends on your activity level and goals.
In addition to rest and nutrition, incorporating low-impact exercises such as yoga, walking, or cycling on your rest days can further enhance your recovery. These activities keep you active while allowing your body to recover, improving your overall fitness and helping you stay on track with your fitness goals. Remember, rest days are not about being lazy; they are an integral part of your training regimen, allowing your body to rejuvenate and prepare for the next challenge.
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Frequently asked questions
There are several ways to stop muscle wastage, including:
- Consuming an adequate amount of protein each day
- Regular strength training
- Cardiovascular weight-bearing exercises
- Getting plenty of restorative sleep
- Scheduling rest days into your workout routine
Aim for 0.8-1.2 grams of protein per day per kilogram that you weigh. If you weigh 60kg, for example, you should be consuming 48-72g of protein per day.
Good sources of protein include chicken, turkey, fish, eggs, red meat, yoghurt, and beans.
Aim for 2-3 strength training sessions per week. Each session should be around 30 minutes long.
Running, hiking, walking, and gardening are all examples of cardiovascular weight-bearing exercises.
