Key points from article :
In the last century, significant advancements in public health, medicine, and nutrition have extended human lifespan considerably. Canadians, for example, now enjoy an average life expectancy of 81.6 years, a 24.5-year increase since 1921. However, while people are living longer, many spend their later years in poor health, underscoring the importance of healthspan—the years lived in good health—as distinct from lifespan. Bridging the gap between the two is essential for enhancing quality of life and reducing the personal and societal burden of age-related health issues.
One major challenge of ageing is sarcopenia, the gradual loss of muscle mass, strength, and function. Starting around age 50, muscle mass declines at 1% per year, while strength diminishes at 3% annually. This decline, exacerbated by inactivity or illness, increases the risk of falls, fractures, metabolic diseases, and loss of independence. Muscle plays a critical role not just in movement but also in regulating metabolism, storing energy, and maintaining overall health, making its preservation key to extending healthspan.
Fortunately, muscle health is highly adaptable. Resistance exercise, even with light weights and sporadic practice, can slow muscle loss, improve strength, and enhance the body’s ability to use dietary protein, which older adults require in greater amounts than previously recommended. Research suggests a daily intake of 1.2–1.6 grams of protein per kilogram of body weight, sourced from both animal and plant-based foods, supports muscle maintenance and growth.
By combining regular physical activity with adequate protein intake, people of any age can build a "metabolic retirement fund" to safeguard their independence, close the gap between healthspan and lifespan, and enjoy healthier, more active later years.
