The More Muscle We Have, the Longer We Live
Today, let’s talk about the importance of the weight and size of your skeletal muscles – more commonly known as muscle mass.
The correlation between having more of it and the likelihood of a longer, healthier life has been well-documented. Leaving body fat percentage out of the equation, a healthy amount of muscle by itself comes with longevity-promoting benefits. So, how does your level of muscle mass affect your quality of life and why does that increase the odds of prolonging your lifespan?
The Health Benefits of Increased Muscle Mass
Increased muscle mass is closely linked to better health outcomes and a longer lifespan. Its benefits extend across multiple systems in the body, including cardiovascular health, blood sugar regulation, and physical function.
Lowered Risk of Heart Disease
Having more muscle mass reduces the risk of heart disease, and for many reasons. Firstly, more muscle mass improves vascular functioning, which plays a role in lowering blood pressure.
Additionally, it enhances resting metabolic rate – the total number of calories burned when your body is at rest. RMR plays a crucial role in regulating cholesterol, blood sugar, and triglycerides – all of which contribute to an increased risk of heart disease when uncontrolled.
With its ability to take joints to a fuller range of motion, high muscle mass also improves mobility. Increased mobility makes working out, whether its strength training or cardio, easier and less tiring. Exercise, it should go without saying, is a heart-healthy activity when performed correctly.
Increased Chance of Survival During Illness or After Surgery
Muscle mass is linked to your immune response. Healthy muscle supports the production of immune cells, cytokines, and myokines – the major functions of these being inflammation regulation and tissue healing.
Skeletal muscle is the body’s primary protein reserve. In response to illness and the after-effects of surgery, the body has to break down muscular tissue needed for immune functioning, wound healing, tissue repair, and hormone production. Individuals with more muscle mass are more likely to resist the stress of this breakdown. Those lacking in muscle mass have a higher risk of malnourishment or becoming weak.
Regulated Blood Sugar
As mentioned earlier, skeletal muscle is a metabolically active tissue. This characteristic helps with the regulation of blood sugar and improvement of insulin sensitivity. Conditions associated with shorter lifespan such as obesity, type-2 diabetes, and heart disease are less likely to occur alongside these benefits.
Reduced Risk of Falls and Fractures
Better balance, joint stability, and bone density are all associated with higher muscle mass. Injury risk is significantly reduced when these aspects of musculoskeletal health are in check.
This is especially important for older individuals, where falling puts one at risk for major disability as well as death.
Prolongs Functional Independence
We all want to hang onto our independence for as long as possible. Sarcopenia, or frailty brought on by the aging process, puts one at risk for institutionalization. Institutionalization can cut life shorter by contributing to depression, cognitive decline, and decreased physical activity.
It’s worth mentioning that not all facilities offer the same quality of care. With poor medical oversight being a prominent issue, residents may be at increased risk for poor hygiene, infections, and hospitalizations.
Increased muscle mass, with its ability to hold the body together longer and therefore maintain its functional independence, increases the length of time older individuals can stay in their own homes. It may even eliminate the possibility of institutionalization altogether.
Now You Know!
Boost the quality and length of your life through physical activity that builds skeletal muscle. Your body will thank you now, and also years down the line.
Katrina Jenkins
Author, Licensed Massage Therapist
Katrina Jenkins graduated from Towson University in 2013 with a Bachelor’s Degree in Health Science and worked as a nurse’s aide briefly before pursuing her true passion. She graduated from the Massage Therapy Institute of Colorado in April 2016 with honors and completed the Touch of Healers Scholarship Program the following summer. She has been a part of the Moyer Total Wellness Team since the summer of 2017.
Resources
dos Santos, L., Cyrino, E.S., Antunes, M., Santos, D.A. and Sardinha, L.B. (2016). Sarcopenia and physical independence in older adults: the independent and synergic role of muscle mass and muscle function. Journal of Cachexia, Sarcopenia and Muscle, 8(2), pp.245–250. doi:https://doi.org/10.1002/jcsm.12160.
Joling, K.J., Janssen, O., Francke, A.L., Verheij, R.A., Lissenberg‐Witte, B.I., Visser, P. and Hout, H.P.J. (2020). Time from diagnosis to institutionalization and death in people with dementia. Alzheimer’s & Dementia, 16(4), pp.662–671. doi:https://doi.org/10.1002/alz.12063.
Kim, G. and Kim, J.H. (2020). Impact of Skeletal Muscle Mass on Metabolic Health. Endocrinology and Metabolism, 35(1), p.1. doi:https://doi.org/10.3803/enm.2020.35.1.1.
Mayo Clinic Staff (2023). Strength training: Get stronger, leaner, healthier. [online] Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670.
Rogeri, P.S., Gasparini, S.O., Martins, G.L., Costa, L.K.F., Araujo, C.C., Lugaresi, R., Kopfler, M. and Lancha, A.H. (2020). Crosstalk Between Skeletal Muscle and Immune System: Which Roles Do IL-6 and Glutamine Play? Frontiers in Physiology, 11. doi:https://doi.org/10.3389/fphys.2020.582258.
Srikanthan, P. and Karlamangla, A.S. (2014). Muscle Mass Index As a Predictor of Longevity in Older Adults. The American Journal of Medicine, 127(6), pp.547–553. doi:https://doi.org/10.1016/j.amjmed.2014.02.007.
Photo Credit
Canva by Juan Algar