As I pass forty, my muscles gradually disappear... How can I preserve my fading muscles?

 

When muscles shrink, the risk of metabolic diseases and cardiovascular diseases increases

Muscle mass noticeably decreases after the age of 40. By the time individuals reach their 50s, it begins to decline by about 1% each year, and by their 80s, they can lose up to 60% of their total muscle mass compared to their 40s. Moreover, as people age, even strength training becomes less effective in building muscle.

When muscle mass decreases, the muscles between the bones and joints become thinner, increasing the burden on the bones and joints. The risk of developing metabolic diseases also rises. Muscles consume 20 kcal per kilogram, so when muscle mass decreases, energy sources such as fat and carbohydrates that are not burned remain in the body. These substances can circulate through the blood vessels and potentially cause metabolic syndrome or cardiovascular and cerebrovascular diseases. Additionally, a reduction in muscle mass leads to decreased physical strength, which can result in the onset of chronic diseases or degenerative diseases.

In particular, men experience muscle loss more rapidly than women starting from age 40, making strength training important. Continuous strength training slows down the rate of muscle loss. Women begin to lose muscle mass in their late 40s during menopause. Engaging in strength training at this time can not only reduce muscle loss but also alleviate menopausal symptoms. According to a study conducted at Linköping University in Sweden, menopausal women who performed strength training experienced about a 50% reduction in menopausal symptoms such as hot flashes and night sweats.

When doing strength training, it is better to focus on the lower body. Climbing stairs or doing wall squats by leaning against a wall can be helpful. When doing wall squats, lean your back against the wall, step one foot forward, and then lean your head to your pelvis against the wall. Then, lower yourself until your thighs are parallel to the floor. Holding this position for about 10 seconds can also help strengthen the lower body. It is recommended to do strength training at least two days a week.