Sarcopenia and Longevity: The Fountain of Youth
Sarcopenia—a term derived from the Greek words for “poverty of flesh”—refers to the age-related loss of muscle mass and strength. Most people begin to lose muscle mass as early as their 30s, and whilst this is completely normal, the rate of loss increases exponentially, particularly during large life events, i.e menopause. It is often normalised in society that “I’m just getting older” – this mentality will lead you to frailty, falls, and loss of capacity and independence.
But there’s good news: exercise is a powerful tool in combating sarcopenia and promoting healthy ageing!
The Physiology
Sarcopenia isn't just about shrinking muscles—it involves a complex interplay between hormonal changes, reduced physical activity, inflammation, and protein metabolism. As we age, anabolic/growth hormones like testosterone decline, while catabolic/breakdown processes increase. This imbalance results in muscle protein breakdown and leaching, thereby outpacing the synthesis of these muscle fibres.
Maintaining muscle mass and strength into older age requires both mechanical stimulation (physical movement) and adequate protein consumption. Without regular exercise, particularly resistance-based activities, muscles atrophy/degenerate faster, and physical function declines.
Exercise: The Gold Standard Solution
The longevity research heavily emphasises exercise as one of the most reliable interventions not only for extending lifespan but also for improving “health span”—the years one lives in good health. Among various types of physical activity, resistance training (weights, Pilates, etc) has shown the most consistent benefits in mitigating sarcopenia.
Cardiovascular exercise also plays a supporting role. While it doesn’t build muscle to the same extent as resistance training, activities like walking, swimming, and cycling help improve cardiovascular health, enhance blood flow to muscles, and support metabolic function—all of which contribute to maintaining mobility and independence. As we have know for some time, VO2max is a primary indictor of all-cause mortality and lifespan!
Evidence from Longevity Research
Studies reveal that consistent physical activity—whether formal exercise or daily movement like gardening, walking, or manual labor—is a common denominator in long-lived populations. This movement helps preserve muscle mass and function, reducing the burden of sarcopenia.
It may come as a surprise that commencing structured exercise into your 70s and 80s, profound benefits in strength, muscle hypertrophy, cardiorespiratory fitness (VO2max) can be seen, even without previous engagement of activity in earlier years. The catch? Shifting your daily schedule to include exercise and making it a necessity- like brushing your teeth!
When to Consult a Professional
Our team at SOS Exercise Physiology are highly trained professionals with experience amongst the most complex of cases and of all demographics. No exercise history is required to sit down with one of our team!
We will sit down, discuss your areas of weakness or goals to strive towards, assess to collect data, and will peace together a plan to walk away with. We will consult with your GP or other healthcare professionals and see you towards becoming your best physical self!
Sarcopenia may be an inevitable part of ageing, but it doesn’t have to lead to frailty or dependence. With the right exercise strategy—centred on resistance training and supported by a physically active lifestyle—individuals can preserve muscle mass, stay strong, and extend both the length and quality of their lives. As longevity experts and exercise physiologists agree it’s never too late to start building a stronger future.
