While health researchers agree that daily walks and other aerobic activities are great for a person’s heart, many people, especially middle-aged and older adults, are cheating their bodies if they refuse to pump iron.

Sarcopenia Hits Without Weight Lifting

Our bodies need strong muscles to maintain good health. The more muscle mass we have, the less body fat we have. Those of us who refuse to consider weight resistance training as we age will likely face a troubling health condition called sarcopenia, the loss of muscle mass.

Various studies indicate that our bodies begin to lose muscle mass when we hit middle age. A study from Tuffs University found that our bodies lose about one percent of our muscle mass each year beginning at age 45.

Left untreated, people who live into their 80s will lose between 35 to 40 percent of their muscle mass.

Muscles Keep Us Healthy

Diminished muscles play a role in a host of health issues. It makes it harder to do simple things like walk up stairs or carry groceries. Worse yet, weak muscles make us less stable and more likely to stumble and break bones as we age.

Hip fractures are especially dangerous for aging adults.

Women are especially susceptible to sarcopenia because women have about one-third less muscle mass than men. Women also live longer than men, leading to greater muscle loss and an ever-weakening condition.

Even Athletes Can Lose Muscle Mass

Athletic types can fall victim to sarcopenia. Research shows that those who engaged in regular aerobic activities such as jogging and swimming still lose muscle mass as they age.

A Danish study found that men in their late 60s who had lifted weights regularly for years had muscle mass similar to that of non-athletes in their 20s. However, older runners and swimmers were far less muscular as they aged.

One study of 200 subjects whose ages ranged from 64 to 93 found sarcopenia in 26 percent of the male subjects and 22 percent of the women. Another report found that half of all men and women over the age of 80 have sarcopenia.

There is no need to write off the ailment as an unavoidable result of old age. Sarcopenia can be dealt with through regular weight training and the consumption of muscle-building supplements.

Weight Training Reverses Muscle Loss

Research at Tufts University proved that older people can build muscle mass through weight training. A study of men aged 60 to 72 found they doubled their leg strength in 12 weeks after undergoing high intensity workouts with leg weights.

90 year olds were able to walk without canes or walkers.

Another study at Tufts found similar benefits for nursing home residents. After just eight weeks of muscle work, frail women in their 90s were able to walk without canes or walkers.

All those interested in adding weight training to their exercise routines should consult qualified trainers before pumping iron.

Protein is Essential for Muscles

Muscle mass is not just about lifting weights. Protein is a vital component, especially as we age.

Beefing up on protein won’t build muscles alone, but those who shy away from protein as the years pass will likely lose muscle mass. Protein helps preserve muscle tissue because it contains high levels of leucine, an amino acid.

Women generally consume far less protein than necessary. That plays a role in muscle deterioration. A report from Tufts University found that one in three people over 60 eat less than the current recommendation of 0.36 grams of protein per pound of body weight, or 54 grams a day for a 150-pound person.

Supplements Help Build Muscles

Creatine is an important supplement for those trying to keep muscles in shape. The supplement is sold at health food stores. It is basically gasoline for muscles. Studies have shown that creatine prevents muscle loss in elderly adults and makes exercise easier.

One study found that older men who took creatine saw a greater improvement in leg strength and exercise endurance during a three-month experiment.

Amino Acids Help Avoid Sarcopenia

Carnosine, an amino acid compound, has also shown positive results for maintaining muscle mass through the years. Researh  shows that  carnosine levels in skeletal muscles decline with age.

One study found that carnosine levels fall by 63 percent by the time we reach the age of 70.

Glutamine is another important amino acid to consider when seeking ways to keep muscles fit through time.

Glutamine is found in high protein foods such as eggs, fish, meat, beans, nuts and seafood. The amino acid is known to help build and maintain muscles.

Arginine is an amino acid responsible for stimulating human growth hormones, which are needed to build muscle. Garbanzo beans and beef are great sources of arginine.

Muscles Need Calories

If you want to build muscle, you will need a surplus of calories. Without enough calories and the right kind of calories (lean protein, complex carbohydrates and healthy fats), you will never grow muscles.