Hormonal
Short-term physical inactivity causes a significant loss of muscle mass (1-4%) in older adults within 14 days, accompanied by anabolic resistance.
If you are over 65, even a short period of reduced activity (like 14 days of low steps) can cause you to lose 1-4% of your muscle mass. This happens because your muscles become less responsive to protein (anabolic resistance). To protect your muscle, try to stay active even if you can't do intense exercise, and ensure you are eating enough protein.
Significant muscle atrophy is seen with only 14 days of step reduction in both young and older adults; the reported 1–4% losses in muscle mass are both striking and concerning, considering that sarcopenic muscle loss is estimated to occur at ~0.8% per year.
Why this rating
Based on controlled step-reduction studies in older adults.
Source
Reduced physical activity in young and older adults: metabolic and musculoskeletal implications
Kelly A. Bowden Davies et al. · Therapeutic Advances in Endocrinology and Metabolism · 2019
DOI 10.1177/2042018819888824
More from this paper
- Short-term reduction in daily physical activity (step reduction) induces peripheral insulin resistance and ectopic fat accumulation (liver and visceral adipose tissue) in young, healthy adults within 14 days.Good
- The metabolic and musculoskeletal effects of short-term physical inactivity are reversible in younger adults but less so in older adults.Good
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