Aging is an inevitable part of life, but the way we age is, to some extent, within our control. Muscular weakness has long been associated with a decline in overall health as we age. However, a recent study of 1275 older adults has shed new light on the relationship between muscular strength and aging (1). The intriguing findings suggest that maintaining strong muscles may be vital to slowing down the biological aging process.

The Link Between Muscular Weakness and Aging
The authors state, “There is a large body of evidence linking muscular weakness, as determined by low grip strength, to a host of negative aging-related health outcomes. Given these links, grip strength has been labeled a ‘biomarker of aging.”

But they wanted to see if there was a link between low grip strength and a higher biological age, as tested with an epigenetic clock.

Epigenetic clocks give you an idea of your body’s biological age instead of your chronological age. To put that another way, if you had identical twins who were both 40 years old, but one was overweight, never exercised, drank excessively, and had a history of high stress. By contrast, the other ate well, managed stress, and had a regular exercise regime; a biological clock should be able to say that the ‘hard living’ twin had a body that had aged faster than the other. This would be, although they are the same chronological age.

In my podcast, “Your Lifestyle Is Your Medicine,” I interview Dr. Morgan Levine. She is a professor at Yale who has helped develop biological and epigenetic clocks and goes into detail about their pros and cons – link below.

Episode 6: The Science Of Aging with Dr. Morgan Levine

Muscular weakness has been linked to various adverse outcomes associated with aging, like diabetes, cognitive decline (e.g., Alzheimer’s disease), and early all-cause mortality. The groundbreaking aspect of this study lies in its discovery that increasing muscular strength contributes to a slower pace of biological aging.

So what does this mean?

To me, it really underscores the importance of regular physical activity, including strength training, in our lives. This is important because nearly all my clients over 50 have no regular weight training routine.  If they lift weights, they are usually 2-5 lbs, which is not enough.

Here are a few key takeaways:

1. **Exercise for Longevity:** Incorporating strength training exercises into your fitness routine can be a powerful tool in promoting a longer, healthier life.  If you don’t know how to do that, there are many resources for personal trainers on the internet as well as in person.
2. **Quality Over Quantity:** The focus should not just be on adding years to your life but on adding life to your years. Strong muscles may contribute to a more active and independent lifestyle as you age. Do we stop playing because we get old, or do we get old because we stop playing? 
3. **Preventative Medicine:** By taking steps to maintain and improve your muscular strength now, you can stave off age-related health issues in the future. Add to the bank now to help protect yourself in the future.
4. **Lifestyle Medicine Approach:** Don’t forget that a balanced diet, mental stimulation, and social engagement are also important factors in healthy aging. A lifestyle approach to well-being is vital if you want help with lifestyle medicine. I coach people all over the world while doing deep dives into the 6 Pillars of Lifestyle Medicine:

• • Nutrition
  • Physical Activity
  • Sleep and Recovery
  • Stress Management
  • Avoiding Toxic Substances
  • Community.

If you want to add healthspan to your lifespan, email me to see how I can help: ed@edpaget.com

Source:
1. https://pubmed.ncbi.nlm.nih.gov/36353822/

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