Experts explain how maintaining muscle mass is directly related to longevity
Seniors’ Day is celebrated on October 1st. This date was established by the United Nations (UN) to recognize the importance of older people in society and promote awareness of issues affecting the older population, such as health, well-being and rights.
Over the years, the body undergoes various transformations and staying healthy requires new priorities. Unlike the traditional focus on weight loss, muscle strengthening should gain more attention among older people, according to experts.
Increasing muscle mass not only improves mobility and quality of life, but is also essential for preventing falls, increasing bone density and controlling chronic diseases such as diabetes and hypertension.
In an interview with Earth you, Simone de Paula Pessoa Lima, geriatrician a Health at homeAND Daniele Oliveiraorthopedic doctor, explain how the maintenance of muscle mass is directly related to longevity and general well-being in old age.
According to the geriatrician, in addition to the benefits mentioned, increasing muscle mass increases basal metabolism, helping to regulate weight and facilitating the maintenance of a healthy body composition, which can be more effective and sustainable than an exclusive focus on weight loss .
“Muscle gain is also linked to improvements in psychological well-being, contributing to greater self-esteem and quality of life,” he says.
Mass gain can prevent sarcopenia
According to orthopedist Daniel Oliveira, loss of muscle mass (sarcopenia) directly affects the mobility and quality of life of older adults, making daily activities, such as walking and climbing stairs, more difficult. This condition also increases the risk of falls and fractures, which can cause serious complications.
Muscle strengthening, through targeted physical activities, such as resistance exercises, is a key strategy to prevent or reverse this decline.
“Regular exercise helps preserve muscle strength and lean mass, improves balance and coordination, and promotes greater functional independence. Several studies show that strength training in older adults can not only preserve, but also increase muscle mass, improve mobility, reduce the risk of falls and increase longevity with a better quality of life,” says the professional.
Geriatrician Simone de Paula Lima also highlights the importance of resistance exercises for the elderly. These exercises, if adapted based on physical limitations, can help increase muscle mass. The doctor emphasizes the importance of a training plan that includes stretching and balance exercises to avoid injuries.
Food plays an essential role
Furthermore, a proper diet, rich in proteins and other nutrients, plays an essential role in increasing muscle mass. For older people, protein intake should be slightly higher than for younger people, as Simone explains, to optimize muscle synthesis.
“Depending on the patient’s physical activity and renal function, a daily intake of between 1.2 g and 1.5 g of protein per kg of body weight is recommended. In addition to proteins, nutrients such as vitamin D are also important for muscle and bone health,” explains the specialist.
Therefore, a balance between a nutritious diet and exercise is essential to promote increased muscle mass and ensure a better quality of life as you age.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
