One Stunning Image That Redefines What We Know About Aging
One of the coolest things about social media is the way that it allows you to learn and interact with people that you may never have interacted with in the past. Using sites like Twitter and Facebook have given us unprecedented access to follow our favorite athletes and celebrities, and actually give them an opportunity to interact with you.
I’m not really a celebrity type guy, and I don’t really get too star struck, but I do geek out over the chance to follow and interact with people that are smarter and more innovative than I am. It allows me to see what other practitioners are doing, and gives me the chance to give my patients better care.
One of these guys is Dr. Brian Tiu. Brian is a Structural Chiropractor in Seattle that has a strong background in sports. If you’re not following him on Twitter, make sure you do today. Lots of good free stuff from him on a daily basis. You can find him here.
Anyway, here’s one of his posts that came across my newsfeed that really blew my mind about exercise and lean muscle mass:
— Dr. Brian Tiu (@drbriantiu) November 4, 2014
Current theories on aging simply state that muscle mass will fade once you hit the age of 30. Once you hit the age of 40 you start losing about 1% of muscle mass per year. Once you hit 70, you may lose an average of 15% in 10 years.
Here’s what happens to people as they lose muscle mass:
- Increase in overall mortality
- Increased risk of fractures
- Increased risk of disability
- Use assistive devices (canes,wheelchairs)
- Poor balance and prone to falls
Essentially, a bulk of the problems associated with aging.
Now it’s a bit silly to say that you can stop the clock, and stop the body from getting older. That’s why I’ve always found the term anti-aging to be rather silly. However, with that being said, aging is so profoundly affects quality of life, that we should be encouraged to use tools to mitigate their effects.
When you’ve finally reached retirement, you have the freedom to see the world, time take on hobbies, and ability do things that you didn’t have time or money for in your earlier ages. Why would you want to spend those years with immobility, wheel chairs, and fearing the next fall?
The problem is that these studies were focused on people that were reported as “healthy” because they didn’t show any symptoms….(because symptoms are the only thing that matter in health….a topic I’ll tackle on another day).
The study was published in The Physician and Sports Medicine in 2011. The image that they use in the journal article is actually even more striking than the one in Dr. Tiu’s post above. Let’s take a look.
The bottom two images are the leg muscles of 2 men in their 70’s. You can see that the sedentary man muscles are atrophied, and there’s actually bits of fat in the middle of gray muscle tissue which indicates that the man’s muscles are becoming less functional. The top image is a thigh of a man in his 40’s.
Now if you compare the image of the 40-year-old thigh versus the 70-year-old thigh you can see that the muscle density is pretty similar. So in a span of 30 years, where muscle mass should have dropped about 25%, the 70-year-old athlete was able to maintain just about all of his muscle.
What Does This Mean For You?
This study looked at people who are sedentary and compared them to people who do some pretty intense training for triathalons. You’re basically looking at polar opposites in terms of what someone’s day to day life looks like. One is doing almost no exercise at all outside of what it takes to live, the other is probably running, swimming, biking, or weight lifting multiple times a day, a few days a week.
What does this mean for the casual exerciser? Can you achieve similar results if you start exercising later in life?
It’s hard to say just from this study, but my guess is that you can still achieve great muscle mass without triathalon levels of training. The key is finding the right exercise for you, and using that as a way to be consistent. Here are some tips:
- Learn to love squats – most of us are probably worried about how squats can affect your back or your knees. I’ll address some of those concerns in another post, but just know that squats can be done safely to take advantage of some amazing benefits.Squatting stimulates the release of growth hormone and induces muscle hypertrophy better than almost any other exercise around. Finding a good trainer and getting on a regiment of squatting 2 times a week can make some dramatic changes in your body composition.
- Find Movement You Love – Not everyone enjoys working out and running. The truth is if you dread your exercise routine, you will give up on it before long, no matter how dedicated you are. Movement is more important than the concept of exercising. Moving our bodies is like food for our brain and our muscles. Some people love dancing. Some love rock climbing. Others enjoy going on a bike ride in the city. Lots of my patients just like working in a garden. All of these activities can help you maintain some level of muscle mass and reduce fat infiltration. It may take a LOT more dancing, biking, and gardening to achieve the same outcome as a good gym regiment, but at least you know that you’ll keep going.
- Give Yourself Something to Work For Multiple Times per Year – Human beings are driven by excitement and enthusiasm towards a goal. Here’s a short list of ways to use a goal to drive an exercise program you love to do:
Runners/Bikers/Swimmers – compete in a 5k/half-marathon/triathalon 2-3 times per year so that you are always working towards a race.
Gardeners – choose a project you want to accomplish for your home once per year. You’ll be kept busy by regular up-keep as well
Dancers – look into local competitions so you can focus on improving your skills and find a platform to show off once in a while
Outdoor enthusiasts – don’t like exercising, but you enjoy being outdoors. Check out sites like meetup.com to find groups that have your same interests. There are almost always groups that have get togethers for hiking, beach yoga, and a variety of other activities
Your ability to move is tied directly to your health as you age. The big key is turning our activity into things that we enjoy so that we can turn that into a sustainable habit that will be with us through our lives.
There are even new thoughts in the scientific community that believe muscle can serve as protein storage houses for building antibodies, a key tool in immune function. When we lose muscle mass, we lose one of the building blocks of our cells and immune function.
Don’t fall into the trap of people selling you anti-aging creams, juices, and miracle supplements. The most valuable nutrient you can have in your life, is free, and you can take it everyday. All you have to do is get up and move.
Did you like this article? Feel free to share it with the people you care about and see if a Complimentary Consultation is the next step to regain their health.
Dr. Chung is a practicing Structural Chiropractor in the West Palm Beach area. He has been published in peer reviewed scientific journals and is a sought after speaker in health and wellness. Follow his blog at http://keystonechiropractic.smbusinesswebsite.com/category/keystone-chiropractic-blog/ or find him on twitter at @drjonathanchung