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Why do muscles weaken with age?

2022-03-15T16:12:43.172Z


Pain on exertion, lack of flexibility and endurance... Up to the age of 50, muscle mass gradually decreases and loses tone. Explanations and solutions.


After a certain age, when it is difficult to catch up with the bus or to do the posture of the dog with its head down, the body inevitably reminds us of the passing of time, and the tone that flies away with it.

Indeed, “between the ages of 30 and 50, we lose around 10% of muscle mass, teaches us Christine Le Page, doctor in life and health sciences and lecturer at UFR STAPS at Paris Descartes University. , specializing in exercise physiology.

Beyond that, this decrease becomes more substantial and declines more significantly after 70 years.

Read alsoWhy is it more difficult to lose weight as you age?

A physiological phenomenon

This muscle loss is primarily explained by a “natural” physiological phenomenon, says Christine Le Page.

According to the specialist, from the age of 30, and more after the age of 50, the proteins, necessary for the proper formation of the muscles, are less well synthesized by the body.

However, “the elderly sometimes tend to neglect this contribution in their plate, underlines the doctor in sciences of life and health.

This is why, it is necessary to take care to consume enough and regularly to remedy it.

Aging also exposes the body to inflammatory diseases, which can indirectly further damage our muscles.

"With age, the immune system deteriorates and creates chronic inflammation, which can cause many pathologies on different levels, and thus develop joint problems such as arthritis", specifies Christine Le Page.

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The effects of an unhealthy lifestyle

Throughout life, external factors will also accelerate the loss of muscle tone.

Exposure to UV rays, pollution, pesticides, consumption of tobacco, alcohol or poor diet lead to so-called “oxidative” stress, “which alters the cells involved in muscle function”, details the specialist. sports physiology.

To protect against it, food is a real ally.

Christine Le Page recommends stocking up on antioxidants.

Among them, red fruits, beets, cocoa, tea or even dried fruits.

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The importance of a sports activity

Finally, regular sports practice is strongly recommended for the good health of your muscles.

“Sedentariness represents the fourth factor of premature death in the world”, recalls Christine Le Page.

And it doesn't matter what age you start playing sports: “Even at 80, it is important to continue to contract your muscles to preserve the proper functioning of all our organs”.

According to the doctor in life and health sciences, the ideal sports program to preserve muscle mass must include 5 sessions of at least 30 minutes per week, alternating endurance exercises (Nordic walking, elliptical trainer, for example) and muscle building.

“By soliciting the cardiovascular system and large muscle groups such as the arms, legs, back muscles and abs, physical activity slows down the mechanisms of aging.

After two months, you can see the effects,” assures Christine Le Page.

And if this intensive training is frightening, the specialist suggests some good reflexes to apply on a daily basis, such as taking the stairs instead of the elevator or even walking, even part of the way.

Source: lefigaro

All life articles on 2022-03-15

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