Engaging in running over many years is linked to a substantial reduction in the risk of age related muscle decline, with studies indicating the protective effect can be strong enough to lower this risk by more than ninefold. The findings come from a research paper published in a respected sports science journal and contribute to a growing understanding of how consistent aerobic activity influences muscle health as people age.
The research adds nuance to earlier observations about weight loss during running. It shows that after the initial pace of weight reduction, the rate may plateau, yet years of running appear to offer another important advantage: a shield against both weight gain and the accumulation of body fat as time goes on. This broadens the conversation beyond short term weight management to long term body composition and metabolic health.
The study enrolled a diverse group of participants to examine how activity level interacts with age. It included 109 male runners aged 20 to 39 and 147 male runners aged 70 to 89, alongside non athletic controls consisting of 53 healthy young men and 94 healthy older men. Across these groups, the common thread was the impact of regular running on body metrics and health indicators, not just the number on the scale.
Consistently, regardless of the distance covered by the runners, their body mass index tended to be lower than that of non active peers. BMI, calculated by dividing weight in kilograms by the square of height in meters, provides a practical snapshot of whether body weight falls within a range that supports general health. The research implies that sustained running helps keep BMI in a favorable zone compared with the average population, a pattern observed across different ages within the study cohort.
Another striking finding concerns fat and muscle balance as people age. Older runners maintained a leaner fat profile over time, showing a body composition closer to that seen in younger runners. A notable contrast emerged in the prevalence of sarcopenic obesity, a condition where higher fat mass coincides with reduced muscle mass. Among the older participants, about 19 percent of average non runners were affected, whereas this problem appeared in only about two percent of the older runners. The data suggest that long term running can help preserve muscle mass while limiting excess fat, even into older age.
Researchers emphasize that while the trial focused on men, the patterns observed may extend to women as well. The study does not establish a direct cause and effect relationship, but it provides a strong association between sustained running and favorable body composition as people age, inviting further exploration into how similar activity regimens might benefit broader populations over time.
Historical work in the field has also pointed to health risks associated with aging and physical control. Earlier investigators have noted that urinary incontinence in older adults can be linked to a higher risk of fractures, underscoring how age related changes in health can intersect with physical activity levels and overall mobility. The current findings add another layer to this conversation by highlighting how ongoing running may influence several dimensions of health long after the initial fitness gains from start-up training.