The loss of muscle and strength are inseparable effects of getting older, but it doesn’t need to be inevitable.
Sarcopenia – the age-associated loss of skeletal muscle mass and function – is caused by a combination of factors, but its severity can vary greatly from person to person.
If left unchecked, however, these progressive losses will start to impair your physical functions and diminish your quality of life. In the end it can have a significant increase in the risk of falls, or worse.Â
What causes muscle loss?
- Ageing – as we age we naturally produce less muscle protein and we experience a decline in muscle function which leads to muscle weakness and the risk of falls
- Disuse – reduced physical activity and a sedentary lifestyle leads to muscle atrophy (loss) and weakness
- Hormones – as we age we lose muscle mass as our testosterone and growth hormone levels declineÂ
- Chronic inflammation – can accelerate muscle loss
- Nutritional deficiencies – inadequate protein intake can hinder muscle repair and growth
- Neurological factors – age related changes in the nervous system and neurological diseases can impair muscle function
- Medical conditions – including diabetes, cancers, kidney diseases, obesity can impair our muscle function
What is the impact of sarcopenia on a person’s quality of life?
- Reduced mobility (i.e. the ability to move and walk around freely)
- Increased risk of falls and fracturesÂ
- Functional decline and a reduced quality of life
- Increased risk of chronic disease
Prevention and treatmentÂ
While sarcopenia is a natural part of ageing, there are steps you can take to slow its progression and maintain muscle mass and strength:
- Regular exercise – engaging in a regular strength training program to stimulate muscle growth and maintain muscle function
- Diet and protein intake – consuming a diet rich in protein to support muscle repair and growth (1.5 grams of protein per kilogram of total body weight per day
- Staying active – incorporate regular physical activity into your daily routine, such as walking, swimming and/or biking
- Healthcare professionals – consultation with your GP to provide advice and ask about sarcopenia screening if you are over 50 years of age and not physically active
- Physiotherapist – if you have concerns about sarcopenia, consult a physiotherapist who can provide a personalised exercise program to help strengthen and improve your muscle massÂ
Weight loss and sarcopenia
Muscle mass loss can occur with weight loss and the increased use of medications for weight loss may lead to a greater incidence of the prevalence of sarcopenia in the years to come.Â
While you are losing weight, ask your physio for a strength program to assist in weight loss and maintaining or improving your muscle strength at the same time.
As physiotherapists, we are here to help you set up a strength training program to help maintain or improve your muscle mass and strength.Â
You do not need to join a gym with fancy equipment. These programs can be done at home using simple equipment such as hand dumbbells and resistance bands. Â
Regular physical activity, a balanced diet with adequate protein intake can mitigate muscle loss and maintain strength as we age and help us to maintain our independence, regain our quality of life and age gracefully.
The Physio Co is committed to keeping you mobile, safe and happy. If you are interested in learning about the right type of strength training for you, please call us for more information.
Article written by Karleen Scott, TPC physiotherapist