A major condition that affects physical abilities as we grow older is the age-related loss of muscle mass and strength, which is called sarcopenia. Studies suggest that muscle mass decreases by about 3 to 8 percent per decade after age 30 and at higher rates after age 60. Losing that strength may not only be frustrating in keeping up with daily activities but can also have significant health consequences. Sarcopenia has been connected to weakness, lower energy levels, and difficulty standing, walking, and climbing stairs. Sarcopenia is more likely to occur in people with chronic diseases and may contribute to the risk of falls, fractures, other serious injuries, and premature death. Poor nutrition and lack of exercise can increase the risk of developing sarcopenia.
Thankfully, the decline of strength and power with aging can be significantly slowed down by maintaining an active lifestyle. While there is no way to fully “stop the clock,” it’s possible for many older adults to increase muscle strength with exercise and proper nutrition, which can help maintain mobility and independence in later life.
Getting enough high-quality protein daily is essential to maintaining muscle mass. Most active people should consume 1.2-2 grams of protein per kg of body weight daily. This would mean that a 100 kg person should consume at least 120 mg of protein each day. You can increase the amount of protein you eat by eating high protein foods, such as lean meat, poultry, seafood, dairy products, or eggs, at each meal. You can also eat plant-based protein sources such as beans, legumes, nuts, and seeds.
Strength training and daily walking are essential to maintaining muscle mass. The saying “If you don’t use it, you lose it” applies here. We should lift or move heavy things daily. Resistance training can include body weight, band, or dumbbell exercises. At Alpine Health & Wellness, we offer EMSCULPT NEO, which is an easy and very effective treatment to grow and retain muscle mass.
EMSCULPT NEO is non-invasive targeted muscle development based on high intensity focused electromagnetic energy. A single EMSCULPT NEO session causes thousands of powerful muscle contractions which are extremely important in improving the tone and strength of your muscles. After four treatments spaced one week apart, on average, a 30% reduction in fat and 25% more muscle can be achieved. While achieving 20,000 supramaximal contractions in 30 minutes, studies have shown this to be equivalent to 12 weeks of HIIT training.
These powerful induced muscle contractions are not achievable through voluntary contractions. The muscle tissue is forced to adapt to the extreme condition of muscle stimulation and responds with a deep remodeling of its inner structure. The result is larger, denser, leaner muscle development.
At Alpine Health & Wellness, we offer a free consultation and demo of our EMSCULPT NEO to patients to educate about this amazing technology that can assist in maintaining muscle mass, improve mobility and increase the healthy years of life.
Call us today at 406-361-7421 to set up your free consultation!