Muscle loss with age isn't a given — here's how to fight back.
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| | | | | I have to share this recent study on aging I came across. Among the many cool findings, one immediately stood out: Active 70-year-olds had better muscle function and energy production than inactive 30-year-olds. It appears that physical decline as you age, far from being inevitable, can be limited if you're prepared to put in consistent work — and not even that much. | | In other words, it's giving up that makes you eventually give out. | | | | | | | Let's investigate!
Tim Snaith
Newsletter Editor, Healthline |  | | Written by Tim Snaith
March 7, 2025 • 3.5 min read | | | | | | | |
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| |  | | | It's not how old you are, but how you are old | | My new favorite study has turned the tables on conventional wisdom on aging. When researchers examined 139 men between ages 20 and 93, they discovered that physically active older men (age 70+) maintained better mitochondrial function than inactive men decades younger. (Reminder: The mitochondria are the powerhouse of cells.) | | Staying active helps preserve energy production in cells throughout one's life span. While sedentary men showed declining mitochondrial function as they aged, the active group had consistent levels from their 20s into their 80s. These differences showed up in how far they could walk, their strength, and their general mobility. | | While this study solely focused on men's health, there's one key takeaway that we can all benefit from remembering: Muscle decline isn't an inevitable consequence of aging. It's largely a result of inactivity. | | The calcium connection | | The study identified another critical player in muscle aging: Calcium handling. | | As we age, muscle cells become less efficient at regulating calcium, which is essential for muscle contraction and power. This decline occurs regardless of activity level, but active people develop ways to maintain overall muscle function despite these changes. | | Calcium regulation declines more around age 60, which suggests this could be a critical time for getting back on track with exercise. Strength training appears especially effective, so regular resistance exercise may help maintain muscle performance. If you're interested in the science of aging, treatments that help calcium regulation could be one to watch in the future. | | Some practical strategies for lifelong strength | | Here are some actionable ways to maintain muscle function through the decades: | | 🗓️ Consistency beats intensity: The active participants weren't extreme athletes — they accumulated around 150 minutes of moderate activity each week, which is in line with current public health recommendations. | | 🏋️️ Combine strength and cardio: The study revealed complementary benefits from both types of exercise. Aerobic activity supported mitochondrial health, while resistance training helped preserve muscle mass and counter age-related muscular fat infiltration. | | ⌛ Starting late still works: Even participants who began regular exercise later in life showed significant protection against further decline. The body remains remarkably responsive to activity at any age. | | Remember, aging well isn't just about muscle function — it encompasses mental health, nutrition, sleep, and more. Explore our comprehensive guide for a holistic approach to living your best life at any age. | | | | | | | | | | Enhance the exercise effect | | | | | | |  | | Nordic Naturals, Ultimate Omega | While physical activity is the foundation of healthy aging, recent research found that omega-3 supplementation (1 gram daily) combined with vitamin D and regular exercise slowed biological aging by several months over a 3-year period.
The best overall supplement in our recent fish oil roundup was Nordic Naturals Ultimate Omega. Each serving provides 1,280 mg of combined EPA and DHA — similar to the effective dose used in the study — sourced exclusively from wild-caught sardines and anchovies. The lemon-flavored softgels reduce the fishy aftertaste common in omega-3 supplements while being gentle on your stomach.
These premium omega-3s support cell health and reduce inflammation, both factors in maintaining muscle and cognitive function as we age. I ran out of fish oil capsules last week, and this brand is now at the top of my list. | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | | | | | | How did you feel about this newsletter? | | | | Email wellnesswire@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | | | |
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