Why Muscle Mass is Important for Longevity after the Age of 30

As well as Sarcopenia, studies have shown that muscle wastage also leads to poor balance, frailty and loss of independence, as well-being associated with a higher risk of diabetes, cardiovascular disease and even dementia.
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Links:
https://pubmed.ncbi.nlm.nih.gov/36001316/
https://pubmed.ncbi.nlm.nih.gov/29517845/
https://pubmed.ncbi.nlm.nih.gov/34650440/
https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/
https://pubmed.ncbi.nlm.nih.gov/35228201/
https://pubmed.ncbi.nlm.nih.gov/32539753/
https://theconversation.com/muscle-loss-can-cause-a-range-of-health-problems-as-we-age-but-it-can-be-prevented-147882
https://pubmed.ncbi.nlm.nih.gov/33114782/
https://pubmed.ncbi.nlm.nih.gov/25977572/
https://pubmed.ncbi.nlm.nih.gov/25977572/
https://pubmed.ncbi.nlm.nih.gov/29092886/
https://pubmed.ncbi.nlm.nih.gov/29092886/
https://www.bases.org.uk/imgs/9345_bas_bases_tses_summer_2022_online_pg_8_9609.pdf
https://pubmed.ncbi.nlm.nih.gov/20844073/
While it's almost unnoticeable to begin with, nearly every cell, organ and biological process gets a little bit worse every year we're alive, this starts around the age of 30.

For most of us, loss of muscle strength and mass are some of the first and most obvious age-related changes we see. While this might only start out as a couple of extra little aches and pains, over time a lack of muscle mass can lead to a number of issues - including poor balance, frailty and loss of independence. Age related muscle wastage or sarcopenia is also associated with a myriad of other health problems, including a higher risk of diabetes and cardiovascular disease and even dementia.
 While researchers aren't entirely sure why muscle mass decreases so quickly as we get older, the good news is that we know that regular exercise can help lessen this impact - and can even delay some of this inevitable muscle loss. Regular physical activity has also been shown to lower the risk of preventable diseases, also help to maintain physical function well into old age, and even improve immune function.
Given how important muscle is for our health, the best way to maintain it after 30 is to keep moving. But let's say you're someone who hasn't regularly exercised in a few years, or has never done muscle-building exercises before, how do you start? First and foremost, it’s important to know that ageing doesn't mean you need to avoid heavy or intense exercise. Research has suggested that younger and older men recovered in a similar manner to heavy muscle-building resistance training, this is provided that the training regime is tailored to each participant's fitness level. That said, it's crucial to consider your abilities before you begin exercising. A common mistake people make after being off training for years (or even decades) is trying to do what they used to do, or doing too much too quickly in those first workouts. This may lead to injury, so it's important to build your workouts up gradually. In the UK, the National Health Service (NHS) recommends that 19 to 64-year-olds should aim to be physically active most days, and do muscle-building exercises at least twice a week.
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