Pumping iron isn’t the only way to pump the brakes on age-related muscle loss.
While weight training has long been lauded as the key to building and maintaining muscle mass, experts say there are other ways to keep from wasting away.
“When discussing the progressive loss of muscle mass and strength associated with aging, we are referring to sarcopenia, a condition that not only impairs physical performance but also increases the risk of falls and loss of independence,” Susan Maltser, DO, chair and medical director of the department of physical medicine and rehabilitation at Northwell Health’s Glen Cove Hospital, told The Post.
Sarcopenia is estimated to affect 10% to 16% of the world’s elderly population.
Physical activity is key to building and maintaining muscle mass, but Maltser notes that movement can take many forms beyond weightlifting.
“For older adults, incorporating consistent physical activity into daily life is critical, with walking serving as the foundation of exercise,” she said.
“Simple adjustments, like parking further away, opting for stairs over elevators and embracing carrying groceries, significantly contribute to maintaining muscle mass and functional independence.”
To maintain functional independence, fight the good fight against frailty and mitigate age-related muscle loss, experts recommend these six strategies.
Resistance training
“Evidence supports resistance training two to three times per week for approximately 30-minute sessions,” Dr. Usman Khan, director of geriatric medicine at Glen Cove Hospital, told The Post.
Experts recommend that adults get at least 150 minutes per week of moderate-intensity aerobic exercise and at least two days of strength training, including lifting weights, resistance training or other muscle-building activities.
“Programs should target major muscle groups at moderate to high intensity and emphasize functional movements relevant to activities of daily living,” Khan continued.
In that vein, experts suggest older adults prioritize the six pillars of movement: push, pull, carry, hinge, squat and overhead press to maintain day-to-day mobility as they age.
Protein intake
Beginning around age 40, our bodies become less efficient at using protein to rebuild tissue, and Khan says our protein intake should shift to mitigate these changes.
For older adults, Khan proposes 1 to 1.2 grams of protein per kilogram of body weight per day, evenly distributed across meals to maximize muscle protein synthesis.
Research supports this recommendation: a 2023 health study found that individuals who consumed 100 grams of protein had a greater anabolic response and improved protein synthesis.
Supplementation
Khan acknowledges that there is no definitive evidence linking supplements to the prevention of muscle loss.
“However, some studies suggest potential benefits of vitamin D supplementation in deficient individuals, omega-3 fatty acids and antioxidant supplementation (low-dose vitamins C and E),” he said.
Vitamin D is critical for bone mineralization, the lifelong process by which minerals — particularly calcium and phosphorus — are added to bone tissue to help it strengthen and grow.
For adults over 70 years old, the current daily recommendation for vitamin D intake is 800 international units; however, research shows that most people are failing to meet that minimum.
Vitamin D’s anti-inflammatory, antioxidant and neuroprotective properties also boost immune health and brain cell activity. Studies suggest it might lower your chance of getting several diseases, including multiple sclerosis, osteoporosis and even some types of cancer, according to Healthline.
Meanwhile, omega-3 fatty acids prevent muscle deterioration by enhancing muscle protein synthesis.
Omega-3s may also lower your risk of certain cancers, cognitive decline and age-related macular degeneration.
Plus, some research suggests that omega-3 supplements may help alleviate symptoms in people suffering from depression and anxiety.
Hormonal considerations
“Age-related declines in sex hormones are associated with reductions in muscle mass and strength in both men and women,” shared Khan.
He reports that age-related decline in muscle mass and strength accelerates for women during menopause due to a drop in estrogen levels.
Conversely, age-related decline in testosterone levels, sometimes called andropause — or “manopause” leads to muscle loss in men.
“While evidence supports testosterone replacement therapy in hypogonadal men for improving lean body mass and strength, current data do not support hormone replacement therapy (HRT) as an effective strategy for maintaining muscle mass in postmenopausal women,” Khan said.
Testosterone therapy should only be considered by those with documented hypogonadism and only after careful assessment of cardiovascular and other risks, he added.
Comprehensive geriatric assessment (CGA)
“Evaluation by a geriatrician for a CGA, which utilizes a multidisciplinary approach, plays an important role in reducing frailty,” explained Khan.
“CGA has been shown to reduce unplanned hospitalizations and falls, while improving overall quality of life.”
Medication optimization
Khan shared that certain medications can negatively impact appetite, cognition and overall function, making review and optimization a necessary protocol for aging adults.
About 91% of people over 65 take at least one prescription medicine, and 41% use five or more — what doctors call polypharmacy.
This practice increases the risk of addiction and medication errors, like taking the wrong dosage or skipping doses altogether. Potential consequences include hospitalization, mental impairment and painful falls.
“Polypharmacy is associated with increased frailty and functional decline,” Khan said. “A comprehensive medication review with dose reduction or discontinuation, when appropriate, is recommended.”
