The Importance of Lean Muscle Mass for Men and Women Aged 35 and Above
As we age, maintaining lean muscle mass becomes increasingly important for overall health and longevity. From the age of 35, we begin to lose muscle mass at a rate of about 3-5% per decade. This process, known as sarcopenia, can lead to reduced strength, mobility, and a
higher risk of injury, especially as we get older. However, by focusing on building and maintaining lean muscle, you can stay strong, active, and healthy well into your later years.
Why Does Lean Muscle Mass Matter After 35?
1. Supports Metabolism Muscle mass plays a key role in regulating metabolism. The more lean muscle you have, the more calories your body burns at rest. Losing muscle mass can slow down your metabolism, making it easier to gain weight and harder to lose fat.
2. Injury Prevention and Mobility Maintaining strong muscles helps protect your joints and bones, reducing the risk of injuries and improving balance and coordination. This is especially important as we age, when falls and fractures can have serious consequences.
3. Overall Health and Longevity Studies show that individuals with higher levels of lean muscle mass are at a lower risk of chronic diseases such as heart disease, diabetes, and osteoporosis. Muscle mass is also linked to better immune function, mental health, and improved quality of life.
How to Maintain and Build Lean Muscle Mass
- Strength Training Incorporating regular resistance exercises, such as weightlifting, bodyweight exercises, or resistance band workouts, can help maintain and build muscle. Aim for at least two sessions per week, focusing on all major muscle groups.
- Protein Intake Eating enough protein is crucial for muscle maintenance. Try to include lean protein sources like chicken, fish, beans, and eggs in your meals, and consider protein-rich snacks throughout the day.
- Stay Active In addition to strength training, staying physically active with activities like walking, swimming, or cycling helps maintain muscle function and endurance.
Final Thoughts
Building and preserving lean muscle mass is essential for men and women aged 35 and above. It supports metabolism, prevents injury, and promotes long-term health. By focusing on strength training and a balanced diet, you can maintain your muscle mass and improve your overall well-being as you age.