Muscular Men vs. Average Men: Who Lives Longer? The Answer May Surprise You
Many might instinctively believe that men with average physiques tend to live longer than their muscular counterparts, as they seem to align more with the "survival of the fittest" principle. However, the truth might be different from what you think.
Muscles are a crucial component of the human body, accounting for about 35% to 40% of our body weight. A Swedish study involving nearly a million men found that those with higher muscle mass tend to live longer than those with less muscle mass.
The Benefits of Being Muscular
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Strength and Longevity: Men with more muscle mass often engage in strength training, which enhances muscle mass and bone density, and promotes calcium absorption, thus slowing the aging process. Their robust physiques help prevent age-related issues such as osteoporosis, back pain, and joint degradation.
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Healthier Body Composition: A muscular body indicates a healthier body composition with lower body fat. Muscles also aid in maintaining a higher metabolic rate, which helps in managing weight and reducing the risk of obesity-related diseases.
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Functional Strength: Muscular individuals generally have better functional strength, which improves their quality of life as they age, allowing them to remain active and independent for longer.
The Drawbacks of Overtraining
However, the lifestyle of maintaining a muscular physique is not without its downsides. Excessive exercise and strict dietary regimens can lead to overexertion and potential health issues such as muscle strains and joint wear and tear.
Average Physiques and Longevity
On the other hand, men with average physiques who do not engage in intensive fitness routines might seem to follow a more natural lifestyle rhythm. However, as they age, muscle degradation, strength loss, and a decrease in metabolic rate can lead to various health problems like obesity and cardiovascular diseases. Poor lifestyle choices like staying up late and excessive drinking can further increase disease risk and reduce lifespan.
How to Increase Muscle Mass for Better Health and Longevity
1. Regular Strength Training
Engage in regular resistance training with compound movements such as squats, push-ups, deadlifts, and bench presses to strengthen the entire body. Beginners should start with bodyweight exercises to learn proper form before gradually increasing the weight to stimulate muscle growth and prevent muscle loss, thereby achieving a lean physique.
2. Control Body Fat Percentage
Maintain a healthy body fat percentage, as excess fat secretes harmful substances that can cause obesity-related diseases and inhibit muscle development. Incorporate moderate cardio exercises, such as daily 5-kilometer runs, along with dietary management to reduce calorie intake and lower body fat percentage. This also boosts bone density, coordination, and flexibility, leading to better overall health and longevity.
3. Adequate Rest and Quality Sleep
Ensure sufficient deep sleep, which is vital for muscle repair and growth. Establish a regular sleep schedule and avoid late nights to prevent premature aging. During strength training, allow sufficient recovery time for muscle groups to effectively increase muscle mass.
By adhering to these strategies, you can increase muscle mass, enhance overall health, and potentially extend your lifespan.
