5 Things To Know About Active Ageing

5 Things To Know About Active Ageing


5 things to know about Active Ageing. While maintaining your muscles can be more challenging as you get older, science has shown that we can all be strong no matter what age.

Active ageing goes hand in hand with muscle health. However, having muscle is more than just strength and how you look on the outside. Muscles play a role in your body’s movement, balance and posture, as well as your metabolism and even facial structure.

Here are five surprising things to keep in mind about your muscles in your 40’s, 50’s, 60’s and beyond.

Active Ageing – Strong Is The New 50

5 surprising tips for active ageing.

1. Muscle loss with age is a real deal

Muscle loss becomes a reality when you hit 40 years old, where you can start to lose up to 8% per decade. 1,2 This loss translates to about 24% of your body’s muscle by 70 years old. The good news is muscle loss can be reversed.

2. Maintaining Muscles Goes Beyond Strength

Muscles play a key role in movement, including balance and posture, and the body’s metabolism.3

They can affect how tired or energised you feel, and can even impact things like your body’s oxygen consumption.4

The role of muscle includes more than you think – your heart is a muscle and needs muscle mass to pump strongly.5

Muscle mass also plays a key role in recovery from critical illness or severe trauma while muscle strength and function is central to the recovery process.3

Recent studies are also increasingly recognizing muscle as an organ with immune regulatory properties.6

That’s why it’s important to start thinking about the health of muscles, similar to how we look at things like bone health.

3. Get a grip

Studies have shown that physical intervention can prevent disability and functional decline of mobility, strength, balance and gait in ageing population.7 So take steps to keep your strength.

Exercise, especially resistance exercise has been proven to increase muscle mass and strength (in ageing population).7

4. Nourish your muscles

A balanced diet of vitamins, minerals and macro-nutritients – can benefit overall health and even help you live a longer, active life.

Ensure you are receiving muscle-preserving ingredients, such as protein and HMB, and address any deficiencies in your diet. This is especially important if you are hospitalised, ill or injured.

Amino Acids – the building blocks for protein – help rebuild your muscles. Older adults need 50% more protein comparing to younger ones.8

HMB, or β-Hydroxy-β-methylbutyrate, is a muscle preserving ingredient that has been used for many years by the fitness community. HMB works with protein to help protect and preserve muscles.9,10

It has also been demonstrated to help maintain muscle mass and strength in older adults as they age or when ill – EVEN HELPING MINIMISE MUSCLE LOSS DURING BED REST.11

5. Eat to build back up

You can lose lean body mass – made up mostly by muscles – up to 3x faster when you are sick or injured, making it harder to recover, so it’s important to stay well-nourished.12

You can make ageing life fulfilling. Nourish your muscles to stay strong and to keep enjoying the things you love to do.

1 Vella, C.A. et al. IDEA Personal Trainer 2002;13(4), 30-35.
Grimby et al Clin Physiol 1983;3:209–18.
Wolfe RR. Am J Clin Nutr. 2006 Sep;84(3):475-82.
4 Marcell, T.J. Journal of Gerontology; Medical Science, 2003 53A(10);911-916.
Beckerman J, 2020. Accessed on June 27,2022 https://www.webmd.com/heart-disease/guide/how-heart-works
Nelke C et al. EBioMedicine. 2019 Nov;49:381-388.
Izquierdo M et al. J Nutr Health Aging. 2021;25(7):824-853. 
Singapore Health Protection Board article. Accessed on June 27, 2022. https://www.healthhub.sg/live-healthy/2076/seniors-need-more-protein
9 Holeček M. J Cachexia Sarcopenia Muscle. 2017 Aug;8(4):529-541.
10 Lin Z et al. Eur Geriatr Med. 2021 Apr;12(2):239-251.
11 Deutz N et al. Clin Nutr. 2013; 32: 704-712.
12 Paddon-Jones D.  J Nutr. 2006 Aug;136(8):2123-6.


Stand4Strength muscle age test

Did you know that our muscle mass and strength peaks at age 401 before declining at accelerated rate? One can lose up to 8% muscle mass per decade2. Additionally, muscle strength loss occurs 2 times faster than muscle mass loss every year3.


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