by Jo Vartanian

Introduction

According to Dr Gabrielle Lyon, a medical doctor and expert in nutrition, health, and longevity, muscle is the key organ women over 40 must focus on for immediate and long-term health. The right exercise and nutrition are crucial for improving the health of our muscular tissue.

Two common questions are, “What is the best exercise as we age?” and “Do we need more or less protein as we age?”

My Life

As a post-menopausal woman about to hit 60, building healthy muscles is at the top of my wellness priority list. I've been physically active throughout my life and have seen the ebbs and flows of muscle size and function in my own body.

I was a sporty, lean child and teenager, a muscular elite paddler in my 20s and 30s (wearing size 14 T-shirts), a recreational soccer player in my 40s and 50s (now wearing size 10-12), and now, approaching my 60s, I'm determined to continue hiking, surfing, skiing, playing soccer, and rock climbing. From experience and completing a Human Movement Degree, I know that strong skeletal muscles are essential to support these activities.

I'm acutely aware of the need to offset muscle-wasting associated with aging, which can result in life-changing health issues and hinder women from doing what they love. There is still so much I want to do that requires being physically strong and healthy.

The good news: Skeletal muscle is the one organ (yes, it is now classified as an organ) we can significantly improve with simple lifestyle changes. As we age, the quantity of muscle fibres reduces and can’t be replaced, but we can make what we have bigger and healthier.

Age 40 - ready to complete for Australia in Canoe Polo at the World Games in Germany in 2005.

Why Do We Need Healthy Muscle to Age Well?

From the age of 30, muscle and bone mass begin to decline. Maintaining muscle tissue is crucial to reduce the loss of muscle size and function. Poor muscle health leads to decreased physical function, lower quality of life, and an increased risk of falls and fractures. If not managed, it can lead to sarcopenia, a disease state associated with aging and the loss of skeletal muscle mass, function, and strength.

Women experience an accelerated loss of muscle size and strength around menopause. Testosterone levels, which positively affect muscle tissue, reach their lowest point at age 60 in women.

Being under-muscled is more problematic than being overweight due to the vital role muscle plays in the body. Recent research has identified that skeletal muscle is much more than just a movement system. It interacts with other body systems, including the kidneys, lungs, gut, and brain. Muscle is responsible for 80% of glucose disposal from the blood, helping maintain stable blood glucose levels. It stores amino acids needed for tissue repair and growth, breaks down food, makes hormones and brain chemicals (neurotransmitters), provides protective body armor, supports bones, and is where most metabolism occurs.

You need enough muscle to maintain overall health, including cardiovascular health, brain function, bone health, longevity, mood regulation, immunity, and reduce inflammation.

Lifestyle choices make the difference as we age.

Improving Muscle Health and Function Requires 2 Things.

1. Muscle Movement

Muscle movement, especially exercises that challenge the muscles like resistance training or High Intensity Interval Training (HIIT), is essential. Just loading up on protein is not enough to improve muscle function.

2. Optimising Protein Synthesis

Protein synthesis, the process that allows our bodies to build proteins necessary for important functions and making components like hormones, enzymes, and new muscle, slows down with age. More protein in the diet can compensate for this.

Movement that challenges your muscles is essential as you age.

Plant proteins and dairy have their limitations but can provide the protein you need.

Let's Talk About Resistance Exercise!

To grow muscle tissue, you need to exercise the muscle hard enough to challenge it, but not create excessive fatigue. Resistance exercise is the clear winner for muscle health. Think bodyweight strength exercises, resistance bands, stair/hill workouts with an 8-10kg backpack or use gym weight machines.
Slow, steady, flat walking or jogging is NOT enough; intensity and effort are more important than how long you exercise.
Aim for 2-3 days per week of resistance training, lasting approximately 1 hour each.
Challenge the muscles with 8 to 30 repetitions of an exercise and 3-5 rounds.
Focus on full-body, multi-joint movements like squats, pushups, pullups, step-ups, leg presses, lunges, planks and hip hinges. Gym machines are a safe way to train when aiming to generate lots of force.

Plank variations are a great way to build muscle.

Not planning on entering a gym? No problem. There are other ways to achieve the above; you might just have to increase the intensity and resistance. Here are some examples:

Hiking: Add weight to your backpack and head for the challenges of hills, sand, and stairs. Repeats on inclines with an 8-10kg pack will achieve the desired results. Taking 2 steps at a time will also add challenge. You don’t need to go fast; it just needs to be hard. If your hike involves rock scrambling, this too can test your muscles as you manage your whole body over and under the rocks.

A challenging hill climb with backpacks.

Paddling/Swimming/Bike Riding: Water provides perfect resistance, and if you add a windy day, you double the benefits (as long as you paddle against the wind). A heavier kayak is also an added challenge. Adding intervals to your swim or paddle, such as 30 seconds of fast and hard followed by 30 seconds of easy movement, builds even more muscle. Cycle using a lower gear and head for some hill reps to create a challenge.

Paddling for upper body and torso muscle development

Yoga/Pilates: These exercises are perfect for building muscle in a safe and enjoyable way. Continue to challenge yourself with more difficult exercises to improve muscle health.

Yoga includes many strength based poses.

Climbing: This is one of the safest and most effective ways to build muscle using your own body weight and the slope of the wall. Try walls that incline towards you to advance the challenge.

Currently, my favourite way to resistance train.

Sports: Many sports require the use of muscles. Find one you love.

Daily Activities: Most women don’t get the recommended weekly amount of exercise, so incorporating resistance training into daily tasks is a simple yet effective strategy. Take the stairs instead of the elevator, park at the bottom of a hill and walk to work, do squats and heel raises in the shower, carry your shopping rather than using a trolley, and play with your kids and grandchildren.

Stairs are everywhere - just ask our City Diamonds!

Let's Talk about Protein!

Improving body composition to include more muscle and less fat is achieved through exercise and nutrition. You must prioritise protein and avoid too many carbohydrates unless you are exercising intensely and frequently.
40% of women over 60 eat below the recommended daily intake (RDI) of protein.
The RDI amount of protein for women over 50, aiming to build healthy muscle, is 1.2-1.6g protein per 1kg of body weight. For example, a 65kg woman over 50, requires approximately 90g of protein per day.
The first meal of the day needs to contain around 30-50g of good-quality protein to set the body for the day. This stimulates protein synthesis, which lasts for the next 2 hours and reduces carbohydrate cravings.
For best results, distribute your daily protein intake evenly throughout the day, aiming for 30g at each meal to achieve 90g per day (for 65kg body weight). Add a fourth meal or snack if required.
Aim for good quality proteins, including animal-based proteins (eggs, beef, poultry, fish). Plant-based proteins are also suitable, but you will need to eat more to get the same quality and quantity.

Examples and Protein Content:

1 egg: 7g
Salmon Fillet: 30g
Small tin of Tuna: 16g
Beans: 15g per cup
Nuts: 8g per serve
Steak: 25g
Chicken breast: 30g
High-protein plant foods: lentils, chickpeas, peas, cottage cheese, chia, yoghurt, good quality protein powders (whey protein)

A Note on Fasting: If you are over 60 and struggling to put on muscle, fasting is not recommended. Fasting may make it harder for your body to regulate protein synthesis.

Meet Two Women Who Have Seen Fantastic Results from Hiking!

Julie joined our women’s hike training group eighteen months ago. She recently trained for a 2-week trekking adventure in Mongolia. This training involves 2 hours in the bush carrying an 8-10kg backpack, hiking hills, and stairs, and participating in bodyweight exercises and yoga. Julie has consistently attended 2-3 sessions per week since she started, totalling 180 sessions to date.

The remarkable results are evident in this 70-year-old pocket rocket. An avid tennis player, her partners are shocked by her improvement on the court since starting her hiking training. Recently, she pleasantly surprised her medical specialist when they observed that the usual muscle loss associated with women her age was actually in reverse for Julie.

Sue, another member of our hike training group, has a worthwhile story to share. In her mid-fifties, she struggled with menopause symptoms, chronic injuries, and general well-being. She bounced back with vitality after one small change to her exercise regime.

Her Diamonds coach suggested increasing the weight in her pack to prepare for a high-altitude trek in Nepal. She added the weight to her backpack and continues to carry 10kg every session, creating extra resistance and challenge for her muscles. She feels her muscles getting stronger and bigger and she’s experiencing overall health benefits. She’s also extremely hard to keep up with, especially on the hills.

Adding pack weight adds muscle - simple!

A Final Word

As life evolves, so do the needs of our bodies. It's important to regularly monitor these changes and assess how we're addressing them. Simple adjustments to our diet and exercise routine can make a big difference in ensuring we age well and maintain the ability to do what we love in the future.

Additionally, surrounding yourself with people who support a positive health mindset will help you make the necessary changes to live life to the fullest.