When most people think about muscle mass, they picture the muscles you flex at the gym. However, it encompasses more than just biceps and abs; it includes skeletal, smooth, and cardiac muscles, as well as bones and body fluids.
Certified physicians explain that while skeletal muscles support movement and balance, they are only part of the larger picture of health. Here, we’ll take a closer look at low muscle mass and discuss the potential health implications. Let’s get started.
What low muscle mass means for your health
Low muscle mass indicates that someone has less muscle than what is typical for someone of their age and gender. Experts say this condition can affect everyday physical function. While some may assume that having less muscle could offer certain advantages, the reality is that reduced muscle mass often leads to diminished strength and endurance. Over time, it may increase your risk of injuries and make recovery from illness more difficult.
Muscle mass is vital not only for a fit appearance but also for maintaining a healthy metabolism, as muscle burns more calories than fat even at rest. When muscle mass declines, your metabolism may slow, potentially leading to weight gain or lower energy levels.
Certified physicians emphasize that a healthy level of muscle is closely linked to improved mobility and balance, which is especially important as we age. Although there are theories suggesting that lower muscle mass might allow for more efficient fat storage during times of stress, any potential benefits are outweighed by the increased risks of chronic conditions such as diabetes and osteoporosis.
How to gain muscle mass
Building muscle involves adopting a comprehensive approach that includes regular exercise and smart nutrition. Here are some practices recommended by experts that can help:
- Strength training: Incorporate resistance training such as weightlifting, using resistance bands, or doing bodyweight exercises like pushups. Aim for two to three sessions per week and gradually increase the resistance to challenge your muscles.
- Cardio: Aerobic activities like jogging or dancing not only benefit your heart but also help maintain muscle tone. Balance your exercise routine by adding some cardio on your off days.
- A complete diet: Include high-quality proteins (such as chicken, fish, eggs, or beans) to support muscle repair and growth, along with carbohydrates and healthy fats to provide energy.
- Hydration: Drink plenty of water throughout the day to help your muscles recover and keep your body functioning at its best.
- Monitoring progress: Use a body fat scale or measure your body circumferences to track improvements in lean muscle mass, and adjust your routine as needed.
- Rest and recovery: Allow your muscles time to heal by ensuring you get enough sleep and take breaks between workouts.
Low muscle mass can significantly impact our strength, metabolism, and overall health as we age. While there are many strategies to build muscle, it is important to remember that what works best for one person might differ from another. For any concerns or before beginning a new fitness routine, consult a doctor who understands your unique health needs.
