We all want to live longer, right? Longevity – literally defined as living a long time – is a totally relatable goal. Which is why the onslaught of new gadgets, tech products and supplements promising to add years to your life is pretty hard to resist.
But, truly, who would want to live to 100 and spend 40 of those years in miserable poor health? A long lifespan without a good healthspan is hardly worth chasing at all. Luckily, as scientists continue to research the process of aging, a more nuanced aim is emerging: to live long and strong.
Strength and longevity
It’s worth starting with a better understanding of what we mean by ‘strength’. Your strength is determined by two key factors: muscle mass and neuromuscular function, which is essentially how your brain talks to your muscles, sending the signals and impulses to stimulate that muscle.
As we age, both muscle mass and neuromuscular function decline, and this process starts somewhere in your 30s and certainly by your 40s. By your 60s you could be losing on average 1 per cent of muscle mass per year. As these functions decline, so too does our strength.
“Strength matters for very practical reasons,” says Dr Oliver Witard, Reader in Nutrition and Exercise Metabolism at Kings College London. “As we age, maintaining our strength is essential for any kind of daily locomotion and functional mobility, from playing with our children or grandchildren to being able to stand up from a chair.”
Strength has also been associated with longevity more directly. Large scale epidemiological studies looking at age-related changes in strength have found associations between muscle strength and mortality, muscle strength and diabetes risk, and muscle strength and cancer risk.
Why muscle mass is mighty
But strength isn’t necessarily the silver bullet to a long life. Skeletal muscle mass – that is, the amount of muscle tissue attached to your bones – is really key.
“Skeletal muscle mass is interesting because not only does it influence locomotion and mobility, it does so much more than that and is hugely underappreciated,” says Oliver. “It’s the largest tissue in the body and has a metabolic role. It interacts with organs such as the liver and blood to regulate blood glucose levels, which has implications for reducing the risk of diabetes.”
Skeletal muscle plays a part in modulating our basal metabolic rate. “It’s a key component of our energy expenditure,” explains Oliver. “The more muscle we maintain, the higher our basal metabolic rate, which is important for weight maintenance and all the health benefits that brings.”
It has been shown that skeletal muscle is an endocrine organ, which means it can help regulate various functions in the body, and it produces hormone-like compounds called myokines that can ‘speak’ to our body systems. While research in this area is developing, it’s becoming apparent that our muscles could have an impact on our immunity, anti-inflammatory response (see article Movement for Longevity) and even brain health (see article Strong Body, Strong Brain).
In a nutshell, muscles aren’t just for moving. We might not see the many functions they play a part in, but they holistically support our longevity and, just as importantly, our vitality.
How to maintain and build muscle
One of the key factors contributing to a decline in muscle mass is anabolic resistance, which is essentially the declining ability of your muscles to respond to protein in food or strength training as you age.
“Maintaining muscle mass or even reversing the decline is possible,” reassures Heartcore founder Jessie Blum. “Combining strength training and good nutrition mean you can make gains at any age.”
In terms of strength training, this might look a little different depending on your age and exercise history. Jessie has some tips to support your approach.
“If you’re in your 50s or older, and just starting out with exercise, it’s important to focus on movements that improve strength, flexibility, balance and cardiovascular health while being gentle on the joints,” she says.
Jessie’s three top moves for strength in this category are: bodyweight squats, to strengthen legs and glutes while improving mobility; pelvic tilts (either lying on your back or standing), to strengthen the core; and wall push ups, which work the upper body without straining joints.
“For those already training at any age, the focus should be on progressive overload by gradually increasing the weight you use, or the frequency or number of repetitions of a move,” says Jessie. “I also suggest introducing tempo training, which means slowing down your movements to enhance control and muscle activation.”
Jessie highlights the importance of taking a holistic approach. “As well as strength, you want plenty of moves for mobility and recovery to prevent injury, such as yoga, stretching and massage. Good sleep, hydration and stress management are also essential,” she adds.
To learn more about how Heartcore’s Pilates classes support building lasting strength, click here.