{"id":43875,"date":"2026-04-13T14:04:12","date_gmt":"2026-04-13T12:04:12","guid":{"rendered":"https:\/\/www.oafifoundation.com\/?p=43875"},"modified":"2026-04-13T16:18:14","modified_gmt":"2026-04-13T14:18:14","slug":"musculo-fuerza-sarcopenia-envejecimiento-ok","status":"publish","type":"post","link":"https:\/\/www.oafifoundation.com\/en\/musculo-fuerza-sarcopenia-envejecimiento-ok\/","title":{"rendered":"Muscle and strength against sarcopenia: the keys to healthy ageing"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>Article courtesy of Mar\u00eda Jos\u00e9 Rivas, physiotherapist, founder and CEO of <a href=\"https:\/\/www.mador.es\/\" data-type=\"link\" data-id=\"https:\/\/www.mador.es\/\" target=\"_blank\" rel=\"noopener\">Mad&#8217;or<\/a><\/strong><\/p>\n<\/blockquote>\n\n\n\n<p id=\"viewer-lxhx7178\">If there is one type of exercise that has a real impact on overall health, it is <strong>strength training<\/strong>. For years, it was thought that muscles were only there to help us move, but today we know that <strong>they are active organs with vital functions<\/strong> that go far beyond mere aesthetics.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"viewer-kixqc184\">Muscle as medicine: why is it so important?<\/h2>\n\n\n\n<p id=\"viewer-6wl9u186\">The latest scientific evidence shows that muscle is an anti-inflammatory tissue. When it contracts, it releases <strong>myokines<\/strong>, molecules that have beneficial effects on the whole body. That is why strength training i<strong>s a key tool for good health at any age<\/strong>. Here are just a few of the benefits:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reduces the risk of bone fractures by 66%<\/li>\n\n\n\n<li>Reduces depression (48%) and cognitive decline (40%)<\/li>\n\n\n\n<li>It reduces the risk of type 2 diabetes (35%) and high blood pressure (33%)<\/li>\n\n\n\n<li>Reduces mortality (30%) and cardiovascular disease (25%)<\/li>\n\n\n\n<li>It helps protect against certain cancers, such as breast and bowel cancer<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"viewer-qp115210\">Ageing better: living longer\u2026 but with quality of life<\/h2>\n\n\n\n<p id=\"viewer-ufnlu212\">The increase in life expectancy is a medical achievement. In Spain, the average is 84 years (85 for women, 79.9 for men). But how many of those years are lived <strong>independently, with energy and in good health?<\/strong><\/p>\n\n\n\n<p id=\"viewer-i4wzd216\">The reality is that, when we talk about <strong>healthy life expectancy<\/strong>, it is around <strong>10 years<\/strong> lower than overall life expectancy. The real challenge is not to live longer, <strong>but to live better<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"viewer-1rlho224\">Muscle doesn\u2019t just maintain itself: you have to train it!<\/h2>\n\n\n\n<p id=\"viewer-pym25226\">Muscle mass <strong>begins to decline from the age of 35\u201340<\/strong>. We lose between 1% and 2% per year, and up to 5% of our strength annually. This process is known as <strong>sarcopenia<\/strong>, and it can lead to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increased risk of falls and fractures<\/li>\n\n\n\n<li>Physical disability<\/li>\n\n\n\n<li>Loss of independence<\/li>\n\n\n\n<li>Increased risk of mortality<\/li>\n<\/ul>\n\n\n\n<p id=\"viewer-n60oo245\">But the good news is that <strong>it\u2019s reversible<\/strong>. With the right exercise, we can maintain or even regain muscle and function.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1011\" height=\"674\" data-id=\"43899\" src=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/musculo-2.jpg\" alt=\"m\u00fasculo\" class=\"wp-image-43899\" srcset=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/musculo-2.jpg 1011w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/musculo-2-300x200.jpg 300w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/musculo-2-768x512.jpg 768w\" sizes=\"(max-width: 1011px) 100vw, 1011px\" \/><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"viewer-ga5e6249\">Strength, yes, but with good posture and balance<\/h2>\n\n\n\n<p id=\"viewer-xp2m0251\">Before lifting weights or using machines, <strong>it is essential <\/strong>to build up your core strength:<\/p>\n\n\n\n<p id=\"viewer-xp2m0251\">\u2705 <strong>Proper posture<\/strong><\/p>\n\n\n\n<p id=\"viewer-xp2m0251\">\u2705 <strong>Body balance<\/strong><\/p>\n\n\n\n<p id=\"viewer-xp2m0251\">\u2705 <strong>Core stability<\/strong><\/p>\n\n\n\n<p id=\"viewer-bq3ct260\">These elements not only help prevent injuries, but also enable more efficient and sustainable strength training. It is important to first assess the condition of your muscles and design a plan tailored to your actual needs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"viewer-ik4rc262\">Exercise is good for your mind too<\/h2>\n\n\n\n<p id=\"viewer-54wkb264\">Muscles don\u2019t just move the body; they\u2019re also linked <strong>to mood, motivation and energy levels<\/strong>. Leading an active lifestyle boosts self-esteem, reduces stress and enhances memory and learning.<\/p>\n\n\n\n<p id=\"viewer-zyj5o268\">Furthermore, physical inactivity is one of the main risk factors for death in Europe, according to the WHO, alongside high blood pressure, smoking and high blood sugar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"viewer-zuwzh270\">\ud83d\udd11 Key points<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Muscle tissue has anti-inflammatory properties<\/strong>: by exercising it, we protect our entire body.<\/li>\n\n\n\n<li><strong>Sarcopenia is not inevitable<\/strong>: we can prevent or reverse it through exercise and a healthy diet.<\/li>\n\n\n\n<li><strong>Strength is health<\/strong>: but to achieve it, we need to work on our posture, balance and motor control.<\/li>\n\n\n\n<li><strong>Muscle health is the foundation of independence, mobility and quality of life.<\/strong><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"viewer-tsdcl290\">How can you tell if there is muscle weakness?<\/h3>\n\n\n\n<p id=\"viewer-efb5g292\">In our workshops and assessment sessions, we use simple tests (such as the 15-second leg strength test) to determine whether there is a risk of weakness or falls.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u2018The best way to start is to stop talking and start doing.\u2019<\/strong>\u2014 Walt Disney<\/p>\n<\/blockquote>\n\n\n\n<p id=\"viewer-bsv13144\">It is essential to build up your health<strong> from the ground up<\/strong>, with a clear purpose, by taking specific <strong>strength training classes<\/strong> tailored to each stage of life, combining <strong>therapeutic exercise, postural control and functional training.<\/strong><\/p>\n\n\n\n<p id=\"viewer-055zn158\"><strong>That is why strength training is one of the most effective ways to improve your health at any age.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/jaspinder-singh-vpVE1Xk1eR4-unsplash-1-1-1024x684.jpg\" alt=\"m\u00fasculo\" class=\"wp-image-43905\" srcset=\"https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/jaspinder-singh-vpVE1Xk1eR4-unsplash-1-1-1024x684.jpg 1024w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/jaspinder-singh-vpVE1Xk1eR4-unsplash-1-1-300x200.jpg 300w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/jaspinder-singh-vpVE1Xk1eR4-unsplash-1-1-768x513.jpg 768w, https:\/\/www.oafifoundation.com\/wp-content\/uploads\/2026\/04\/jaspinder-singh-vpVE1Xk1eR4-unsplash-1-1.jpg 1203w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p id=\"viewer-055zn158\">Photo by <a href=\"https:\/\/unsplash.com\/@jaspindersingh?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Jaspinder Singh<\/a> on <a href=\"https:\/\/unsplash.com\/photos\/a-group-of-people-doing-yoga-in-a-room-vpVE1Xk1eR4?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Unsplash<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sarcopenia, the silent enemy<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.oafifoundation.com\/en\/sarcopenia-no-dejes-que-tus-musculos\/\" data-type=\"link\" data-id=\"https:\/\/www.oafifoundation.com\/sarcopenia-no-dejes-que-tus-musculos\/\">Sarcopenia<\/a> it is characterised by the progressive loss of muscle mass and strength. In Spain, around 5 million people have been diagnosed (a figure lower than the actual number of people affected), and it is responsible for physical disability, loss of function and even mortality.<\/p>\n\n\n\n<p>Sarcopenia affects osteoarticular health, as it is influenced by muscle weakness. In patients with osteoporosis, there is an increased risk of fragility fractures, as muscle weakness does not contribute to the body\u2019s stability or the protection of the bone structure. In the case of patients with osteoarthritis, the lack of muscular support contributes to cartilage wear. Furthermore, we know that bone and muscle are interrelated and communicate with each other via endocrine and paracrine mechanisms, such that changes in bone mass affect muscle mass and vice versa.<\/p>\n\n\n\n<p><strong>Sarcopenia not only affects physical health, but also has an impact on mental and social well-being. Staying active and maintaining healthy habits is essential.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">We&#8217;re here to help!<\/h2>\n\n\n\n<p>At OAFI and Mad\u2019or Physiotherapy, we continue to work on improving the approach\u00a0<a href=\"https:\/\/www.oafifoundation.com\/en\/oafi-radio-tv\/\">and the quality of life of all those suffering from osteoarticular conditions<\/a>, many of whom have associated comorbidities.<\/p>\n\n\n\n<p>You can contact us at:<\/p>\n\n\n\n<p><strong>Mad&#8217;or fisioterapia &nbsp;<\/strong><br>Travessera de Gr\u00e0cia 62 entresuelo 3<br>08006 Barcelona<br>(0034) 665 65 14 11&nbsp;<br>(0034) 933958058<\/p>\n\n\n\n<p><strong>OAFI Foundation &nbsp;<\/strong><br>C\/ Tuset, 19 \u2013 3\u00ba 2\u00aa08006 Barcelona<br>(0034) 931 594 015&nbsp;<br><a href=\"mailto:info@oafifoundation.com\">info@oafifoundation.com<\/a><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Article courtesy of Mar\u00eda Jos\u00e9 Rivas, physiotherapist, founder and CEO of Mad&#8217;or If there is one type of exercise that has a real impact on overall health, it is strength training. For years, it was thought that muscles were only there to help us move, but today we know that they are active organs with [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":43895,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2264,1430,1287,1697,650,942,955,958,2499,1],"tags":[1290,1259,2852,2853,2854,1274,2855,1275,1276,2323],"class_list":["post-43875","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-artrosi-en","category-artrosis-en","category-blog-en","category-deporte-en","category-joint-health-tips","category-oafi-friends","category-osteoarthritis","category-patient-area","category-sarcopenia-en","category-uncategorized-en","tag-artrosis-en","tag-calidad-de-vida-en","tag-mador","tag-musculo","tag-musculo-sano","tag-oafi-en","tag-perdida-masa-muscular","tag-prevencion-en","tag-salud-articular-en","tag-sarcopenia-en"],"_links":{"self":[{"href":"https:\/\/www.oafifoundation.com\/en\/wp-json\/wp\/v2\/posts\/43875","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.oafifoundation.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.oafifoundation.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.oafifoundation.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.oafifoundation.com\/en\/wp-json\/wp\/v2\/comments?post=43875"}],"version-history":[{"count":13,"href":"https:\/\/www.oafifoundation.com\/en\/wp-json\/wp\/v2\/posts\/43875\/revisions"}],"predecessor-version":[{"id":43923,"href":"https:\/\/www.oafifoundation.com\/en\/wp-json\/wp\/v2\/posts\/43875\/revisions\/43923"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.oafifoundation.com\/en\/wp-json\/wp\/v2\/media\/43895"}],"wp:attachment":[{"href":"https:\/\/www.oafifoundation.com\/en\/wp-json\/wp\/v2\/media?parent=43875"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.oafifoundation.com\/en\/wp-json\/wp\/v2\/categories?post=43875"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.oafifoundation.com\/en\/wp-json\/wp\/v2\/tags?post=43875"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}