Muscles and Aging: It's Not All Downhill! 

As we get older, it's no secret that our bodies change. One area that often gets a lot of attention (and concern!) is our muscles. But what actually happens to our muscles as we age, and what can we do about it?

The Not-So-Good News:

• Muscle Loss (Sarcopenia): This is a big one. We start to lose lean muscle mass, and the muscle fibres themselves can shrink (atrophy). This decrease often begins after middle age.
• Fiber Changes: Our bodies may reduce the number of type II (fast-twitch) fibres,
• Strength and Power Decline: The loss of muscle mass and fibre changes leads to a decrease in both strength and power. This can affect our ability to do everyday things like climbing stairs or getting out of a chair.
• Slower Reflexes: The nervous system's ability to quickly recruit those fast-twitch fibres declines with age, impacting our reflexes and ability to react to things like trips and stumbles.
• Increased Stiffness: Connective tissue becomes less elastic with age.

The Good News (and What You Can Do About It!):

•  While some age-related muscle changes are unavoidable, we can significantly impact the process through exercise.

• WHO Recommendations - Key Points:
• Regular physical activity is crucial! Any activity is better than none.
• Aerobic Activity: Aim for at least 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic activity per week. You can also combine moderate and vigorous activities.
• Muscle Strengthening: Do muscle-strengthening activities involving all major muscle groups on at least 2 days a week.
• Multicomponent Activity: Emphasize functional balance and strength training on 3 or more days a week to enhance functional capacity and prevent falls.

Important Considerations:

• Start Slowly: If you're not currently active, start with small amounts of physical activity and gradually increase the frequency, intensity, and duration.
• Listen to Your Body: Be as physically active as your functional ability allows and adjust your effort level to your fitness level.
• Consult a Professional: If you're unsure where to start, consult with a healthcare professional or qualified trainer.