Your Muscles Start Aging Faster When You Reach This Age

Aging doesn't take a very linear trajectory. People can often maintain their youthfulness into their 40s, but the process of aging accelerates around the age of 50. Once you become a "quinquagenarian," it's been shown that the body starts aging faster at this point. Outwardly, grey hairs start popping up faster, wrinkles begin carving deeper paths, and even height decreases. Internally, as well, the organs start aging faster at 50, with stiffening of the arteries and other cardiovascular problems. It seems the age of 50 is the start of a faster ascension into old age.

But for muscle mass, the rate of decline isn't quite as cut and dry. Muscle mass peaks around the age of 30. After that, the human body begins to lose roughly 3—8% of muscle mass per decade. This rate remains fairly constant until age 60, when the loss of muscle mass starts to accelerate with every passing year. This isn't to say that muscle mass can't be gained, but it does mean that all the 30-and-up folks will have more of an uphill battle trying to maintain or gain muscle (at least compared to the 20-year-olds hogging the gym machine).

This gradual-then-fast loss of muscle mass is called sarcopenia. Sarcopenia is defined as "the involuntary loss of muscle mass, strength, and function" in a 2010 paper published in the journal Current Opinion in Clinical Nutrition and Metabolic Care. In other words, the muscle-aging process isn't just about mass — it also affects overall strength and the effectiveness of the muscular system. This partially explains why even fairly fit seniors lose some of their agility and balance, which places them at a greater risk of falls. Combine sarcopenia with the rest of the body's age-related deterioration (such as loss of bone density and stiffer joints), and physical injuries become much harder to bounce back from.

According to geriatricians, sarcopenia (muscular decline) is the main culprit behind the loss of independence among seniors. It leads to falls and general weakness, which in turn can result in a lack of mobility and a snowball effect of muscle deterioration. But recent research has shown that age-related muscle loss is not a death sentence. In fact, there are many activities we can do — some targeted towards building muscle and others from a more holistic approach — which can reduce risks and keep seniors on the move. For one, it's time to stop believing in the myth that cardio exercise and BMI monitoring are the only ways for seniors to maintain their mobility.

Strength training at any age has been shown to reduce the risk of chronic diseases and increase independence among seniors. Combined with endurance exercise, strength training can even help slow the progression of memory problems. For example, studies have shown that one of the healthiest activities for people over the age of 60 is Tai Chi. Tai Chi not only provides aerobic exercise and balance training, but its holistic emphasis on body-mindfulness has also been demonstrated to slow mental decline.

Whether you lift weights, practice Tai Chi, run marathons, or just go for a walk with friends, it's better than being inactive. The evidence is clear: activity — physical, mental, and social — is the "secret" to slowing the aging process. Aging is natural, and can't be stopped. Yet, while our muscles may start aging faster at 60 years, remaining active can help make your golden years your best years.