Building muscle is no longer just about aesthetics and fitness. It has become an essential part of investing in health and healthy ageing. Muscle mass now serves a purpose that goes beyond strength and appearance: promoting healthy longevity and enhancing quality of life as we age.
In an interview with Annahar, Dr Nicolas Yazji, Lecturer in Exercise and Sports Physiology at Claude Bernard Lyon 1 University in France, explains that the importance of building muscle goes beyond improving physical appearance or increasing strength. It also extends to fundamental aspects of overall health, from maintaining mobility and strengthening bone health to preventing injuries and supporting healthy ageing. Healthy muscle mass plays a central role in enabling people to carry out their daily activities independently and maintain their quality of life as they grow older.
Healthy muscle mass is also essential for performing everyday activities and reducing the risk of injury, according to Yazji. The benefits of strength training are not limited to a particular age group, as people of all ages, including older adults, can benefit from it. By practising appropriate exercises, older adults can regain some of their muscle strength and improve their mobility.
The benefits of muscle go beyond improving mobility and physical strength and reducing the risk of falls, particularly among older adults. They are also closely linked to bone health. Yazji emphasises that increasing muscle mass through resistance training helps improve bone density, thereby reducing the risk of fractures and injuries.
In a recent study entitled "Muscular Strength and Mortality in Women Aged 63 to 99 Years", researchers found that overall body strength is a key, and even unique, factor in extending lifespan, reducing the risk of premature death by one-third or more.
The study, conducted by Michael J. LaMonte, Professor of Epidemiology and Healthy Ageing at the University at Buffalo in New York, suggests that muscle strength may be associated with a lower risk of all-cause mortality among older women. It also confirms that this association is independent of activity levels, as greater muscle strength was linked to longer life expectancy even among women who did not meet the recommended guidelines for aerobic exercise.
In addition to supporting the musculoskeletal system, muscles help regulate body weight and boost metabolism. Muscle tissue consumes more energy than fat tissue, even at rest, which helps increase the number of calories burned, according to Yazji. Building muscle mass may also help improve blood glucose control and enhance cardiovascular fitness. Muscles also play an important role as a reservoir of amino acids needed by the body, which can be used during periods of illness or recovery from injury.
Physical needs and mobility levels vary from one stage of life to another. Therefore, according to Yazji, it is important to choose exercises that suit the body's capabilities and needs at each stage, ensuring health benefits while preventing injuries. Yazji recommends the following exercise routines for different age groups:
This is a crucial stage for developing physical abilities and building healthy habits that can last a lifetime. At least 60 minutes of physical activity per day is recommended, with an emphasis on aerobic exercises such as running, swimming, cycling and dancing.
It is also important to include activities that strengthen muscles and build bone mass, such as hill climbing, jumping rope, and playing football, basketball, volleyball and rugby.
The benefits of these activities go beyond improving physical fitness. They also help develop motor coordination, balance, stability and reaction time, while improving bone density and fostering social skills through team activities.
This stage of life is generally characterised by higher energy levels and greater physical capacity. Exercise programmes should therefore focus on building strength and endurance and promoting long-term physical fitness.
Recommendations include between 150 and 300 minutes of moderate-intensity aerobic activity per week, or between 75 and 150 minutes of vigorous-intensity aerobic activity.
Strength training is recommended at least twice a week, alongside flexibility and range-of-motion exercises to help prevent injuries and maintain the efficiency of the muscular and joint systems.
High-intensity interval training (HIIT) is another option that can be incorporated into an exercise programme, alongside running, circuit training, cycling classes and recreational sports. These activities help improve cardiovascular health and build lean muscle mass.
As people age, the priority shifts towards maintaining independence, mobility, balance and overall health. Low-impact exercises that are gentle on the joints and help improve the motor functions needed for everyday activities are therefore preferable.
Recommendations include 150 minutes of aerobic activity per week, such as walking, swimming and cycling, alongside muscle-strengthening exercises at least twice a week.
Balance and flexibility exercises are also recommended three or more times a week, as they are important for improving stability and reducing the risk of falls.
Suitable options for this age group include yoga, resistance exercises using elastic bands, water-based aerobic exercises and stretching. These activities help maintain muscle strength, flexibility and balance, supporting older adults' independence and improving their quality of life.
