Skeletal muscle is the component of the musculoskeletal system that allows human mobility, but above all, human independence. This type of muscle is attached to the bones through tendons and is responsible for controlling the voluntary movement of the body.
As we age, muscle mass and strength tend to decrease, which is why in the elderly, the ability to perform daily activities can be affected, and it can ultimately take a hold of their quality of life. This article will explore the importance of skeletal muscle for the elderly, not just in their independence and mobility, but its influence on metabolism, cognitive function, and memory.
The role of skeletal muscle in maintaining mobility and independence in older adults
Mobility is related to physical movement, including simple gross motor movements, more complex fine motor movements, and the coordination associated with those movements. Achieving physical mobility necessitates the presence of adequate muscle strength and energy, in conjunction with satisfactory skeletal stability, joint functionality, and neuromuscular synchronization.
- Maintaining functional ability: Adequate skeletal muscle mass and strength are essential for carrying out daily activities, such as getting out of bed, standing up, and climbing stairs. Without sufficient muscle strength, older adults may experience difficulty in performing these essential tasks, which can ultimately lead to functional dependence.
- Improving balance and reducing falls: Skeletal muscle strength is also important for maintaining balance and preventing falls in older adults. Falls are a significant health concern for older adults and can lead to severe injuries that can limit mobility and independence. Muscle strength training has been shown to improve balance and reduce the risk of falls in older adults.
Anything that disrupts this integrated process can result in impaired mobility or immobility. During aging, muscle mass and strength loss can negatively affect a person’s ability to perform daily activities and lead an independent life.
Analysis and strategies
The good news is that several strategies can be implemented to maintain and develop skeletal muscle in older adults, including resistance exercise and proper nutrition.
Likewise, technological improvements such as body composition analyzers can be useful tools for identifying the percentage of body fat and developing appropriate exercise plans to improve muscle health.
How skeletal muscle helps prevent falls and injuries in older adults
Skeletal muscle also plays an important role in preventing falls and injuries in the elderly. As we age, the loss of muscle mass and strength negatively affect balance and stability when walking or performing daily activities.
According to a CDC report, there are about 36 million falls by older adults annually. However, when people have stronger muscles, they are less likely to lose their balance and fall. Also, if they do experience a fall, they are less likely to suffer serious injuries if they have stronger muscles to absorb the impact.
The potential of skeletal muscle to improve cognitive function and memory in older adults
Research has shown that skeletal muscle is not only important for physical health but also for cognitive health. Research has found a positive correlation between muscle strength and cognitive function in older people.
For example, a recent study conducted by Australian scientists and published in the International Journal of Molecular Sciences found that
“The literature suggests that sarcopenia and cognitive decline share pathophysiological pathways. Aging is involved in both skeletal muscle deterioration and cognitive impairment.”
In addition, lifestyle-related risk factors such as physical inactivity, poor diet, and smoking are common to both disorders, so their possible role in the muscle-brain relationship merits investigation.
The body scanner fitness and other body composition analysis methods such as the 3D body scanner can be used to assess the impact of physical activity on cognitive function. These techniques are capable of providing precise evaluations of muscle mass and adipose tissue content, enabling healthcare practitioners to assess the potential risk of cognitive decline associated with age-related reductions in muscle mass and elevations in body fat.
The link between skeletal muscle and metabolic health
Skeletal muscle has a significant role in regulating metabolic processes and mitigating the onset of chronic diseases. Age-related loss of muscle mass precipitates a decrease in basal metabolic rate, thereby increasing the risk of obesity and metabolic disorders.
- Skeletal muscle and Insulin Sensitivity: Studies have shown that obesity and metabolic disorders are associated with insulin resistance, which can lead to type 2 diabetes and cardiovascular disease. Skeletal muscle plays a crucial role in insulin sensitivity by utilizing glucose for energy and improving glucose uptake in peripheral tissues.
- Declining physical activity levels have been identified as a contributor to decreased muscle mass, leading to harmful effects on metabolic health. This can create a vicious cycle, as reduced muscle mass leads to decreased physical activity levels, which in turn further exacerbates metabolic health issues. Thus, preservation of muscle mass and regular physical activity are crucial factors for older individuals to maintain optimal metabolic function and prevent the onset of chronic diseases.
Overall, prioritizing skeletal muscle health through regular physical activity and maintaining muscle mass is crucial for maintaining optimal metabolic function and preventing the onset of chronic diseases in older adults.
Using body composition analysis and muscle strength testing to assess muscle health in older adults
Assessing muscle health in older adults is crucial for identifying the presence of muscle weakness and loss of muscle mass, which are common risk factors for disability and functional dependence. Body composition analysis and muscle strength testing are two key methods for evaluating muscle health in older individuals.
Body composition analysis is a non-invasive method that assesses the distribution of body fat and muscle mass. This analysis can provide information on the amount of muscle mass present in the body, as well as the amount of fat tissue. Muscle strength testing involves measuring the maximum force that a muscle or group of muscles can generate. By assessing both body composition and muscle strength, healthcare professionals can gain a comprehensive understanding of an individual’s muscle health and potential risk for developing mobility limitations.
Body composition analysis and muscle strength testing are valuable tools for evaluating muscle health and can guide interventions to improve muscle mass, strength, and function, ultimately leading to improved overall health and well-being in older individuals.
3D scanner brand introduction
Visbody is the first company in the world to apply dynamic 3D reconstruction technology for human body assessment, established in January 2014. Using 3D body scanning technology and body analysis and reconstruction, they measure and evaluate different body compositions such as:
- Body condition: Visbody’s technology can provide insights into an individual’s overall body condition, which includes factors such as body fat percentage, muscle mass, and posture.
- Circumferences: Visbody can measure various body circumferences, such as waist, hip, and thigh, which can provide insights into an individual’s body shape and potential health risks.
- Joint function: Visbody’s technology allows for the assessment of joint function, which can help identify potential mobility limitations or issues with balance and coordination.
- Dynamic function: By analyzing body movements, Visbody can assess an individual’s dynamic function and identify potential mobility limitations.
- Static postures: Visbody can also assess static postures, which can provide insights into potential issues with skeletal alignment and posture.
The results of these tests can help design personalized exercise and diet programs to improve muscle health and prevent disability and functional dependence in the elderly. By addressing potential issues with body composition, joint and dynamic function, and posture, individuals can improve their overall quality of life and maintain their independence.
This can help guide the development of personalized exercise and diet programs to improve muscle mass and function, ultimately leading to improved overall health and well-being in individuals of all ages.
Strategies for maintaining and building skeletal muscle in older adults
Maintaining and building skeletal muscle is crucial for older adults, as the progressive loss of muscle mass associated with aging can increase the risk of mobility limitations and functional dependence.
Nevertheless, certain strategies have demonstrated efficacy in preserving and promoting skeletal muscle development in this population:
- Resistance training: Resistance training, or strength training, is a type of exercise that involves lifting weights or using resistance bands to challenge and strengthen muscles. Studies have shown that resistance training is effective in promoting muscle development and preserving muscle mass in older adults.
- Adequate protein intake: Protein is essential for building and repairing muscle tissue. Older adults should aim to consume a diet high in protein to support muscle growth and maintenance.
- Vitamin D supplementation: Vitamin D plays a crucial role in bone health and muscle function. Supplementing with vitamin D has been shown to improve muscle strength and function in older adults.
- Regular physical activity: Regular physical activity, such as brisk walking, cycling, or swimming, can help maintain muscle mass and prevent mobility limitations in older adults.
- Sleep and stress management: Getting adequate sleep and managing stress levels are also important for maintaining muscle health. Chronic stress and lack of sleep can contribute to muscle breakdown and loss of muscle mass.
Physical exercise
A primary approach to promoting health and well-being among older adults is physical exercise, with particular emphasis on strength training. Research has demonstrated that consistent strength training can enhance muscle mass, strength, and physical function. Additionally, strength training has been found to promote metabolic health by reducing adipose tissue accumulation and improving insulin sensitivity.
aerobic exercise：Incorporating aerobic exercise into the exercise regimen of older adults can also have numerous health benefits. Aerobic exercise has been found to improve cardiovascular health and enhance cognitive function, including memory and attention. Regular physical activity can also reduce the risk of chronic diseases, such as heart disease, stroke, and type 2 diabetes.
aquatic exercise：Additionally, aquatic exercise, such as swimming or water aerobics, can be an effective and low-impact option for older adults with joint pain or mobility limitations.
yoga and tai chi：Beyond traditional forms of exercise, activities such as yoga and tai chi have been found to improve balance, flexibility, and overall well-being in older adults. These practices may also have mental health benefits, including stress reduction and improved mood.
It is important to note that while physical exercise can provide numerous health benefits, it should be approached with caution and with consideration of individual needs and limitations. Consulting with a healthcare professional and qualified exercise specialist can help ensure safe and effective exercise programming for older adults.
Proper nutrition
Certainly, proper nutrition is vital to promote skeletal muscle health in older adults. In addition to adequate protein intake, other essential nutrients should be consumed in adequate amounts.
- Vitamin D: Vitamin D plays a crucial role in bone health and muscle function. It helps with the absorption of calcium, which is essential for maintaining bone density and preventing fractures. Older adults should aim to get enough vitamin D through sunlight exposure or supplements if necessary.
- Calcium: Calcium is another nutrient essential for bone health. It helps maintain bone density and strength, and also plays a role in muscle function. Older adults should aim to consume calcium-rich foods such as dairy products, leafy greens, and fortified foods.
- Omega-3 fatty acids: Omega-3 fatty acids are a type of polyunsaturated fat that have been shown to have anti-inflammatory properties and promote heart health. They may also play a role in muscle health by reducing muscle loss and improving muscle function. Older adults can incorporate omega-3 fatty acids into their diet by consuming fatty fish, nuts, and seeds.
By incorporating these essential nutrients into a balanced diet, older adults can support their muscle health and maintain their mobility and independence.
References
- (2022, June 9). Keep on your feet. Centers for Disease Control and Prevention. https://www.cdc.gov/injury/features/older-adult-falls/index.html
- Kurose, S., Nishikawa, S., Nagaoka, T., Kusaka, M., Kawamura, J., Nishioka, Y., Sato, S., Tsutsumi, H., & Kimura, Y. (2020). Prevalence and risk factors of sarcopenia in community-dwelling older adults visiting regional medical institutions from the Kadoma Sarcopenia Study. Scientific Reports, 10(1), 19129. https://doi.org/10.1038/s41598-020-76185-0
- Sui, S. X., Williams, L. J., Holloway-Kew, K. L., Hyde, N. K., & Pasco, J. A. (2020). Skeletal muscle health and cognitive function: A narrative review. International Journal of Molecular Sciences, 22(1), 255. https://doi.org/10.3390/ijms22010255
- Visbody 3d body scanner & body measurement scanner analyzer machine. (s. f.). march 27, 2023, from https://visbody.com/
