S is for Sarcopenia

Simple, Practical, Science-Based Tips for a Long Healthy Life

Post written by Dr. Bob Murray

Today, S is for Sarcopenia and why it matters to you and how you can avoid it as you age.

The strong live long. That simple truth sums up the enormous impact that muscle strength and mass have on our healthspan.  Those who keep their muscle mass from declining too much as they age live longer, healthier lives. 

Of course, the opposite is also true: those who are unable to keep their muscle mass from substantially declining as they age, are more likely to suffer from falls, broken bones, hospitalizations, assisted living arrangements, and early death.

Sarcopenia is the scientific/medical term for the severe loss of muscle mass that some people experience as they age.  That loss of muscle mass—along with muscle strength—impairs important functions such as agility, balance, and coordination.  As sarcopenia progresses, normal acts of daily living become increasingly more difficult.  Climbing stairs, getting up from chairs, opening jars, getting up from the floor, and navigating tight spaces become challenging, sometimes to the point that assisted living is required.

What causes sarcopenia?  Well, age certainly has something to do with it because muscle mass begins to decline in our mid-20s and, by the time we are in our 80s, 40% or more of our muscle mass may have vanished.  But this massive decline is avoidable if we maintain a physically active lifestyle (sit less, move more!) and especially if periodic strength training is part of that lifestyle. Other factors that contribute to sarcopenia are poor nutrition, chronic inflammation, illnesses, and repeated hospitalizations. (For more information see Health outcomes of sarcopenia: a systematic review and meta-analysis by clicking here.)

What Does It Mean For You?

• Stay strong.  Do some sort of strength training at least twice a week.  There is no need to spend hours lifting weights (although there’s nothing wrong with that).  You can increase and maintain muscle strength and mass in lots of different ways.  And, if your days are hectic, strength exercises can be spread throughout the day.
• Get your muscles out of their comfort zone.  The benefits of all types of exercise occur whenever we challenge our bodies to do physical tasks that create physical stress.  That is particularly true with strength training.  We should undertake exercises that push our muscles out of their comfort zone and close to failure.  For example, doing 3 sets of 10 repetitions of bicep curls so that the final set is a bit of a struggle is a proven way to quickly increase strength and mass. 
• Equipment does not matter.  As long as muscles are stressed on a regular basis (e.g., at least twice each week), how they are stressed is not important.  You can use barbells, dumb bells, kettle bells, elastic bands, fitness equipment, or a bucket of cement.  It doesn’t matter.  If you think it does, go arm wrestle a farmer or construction worker sometime. 
• Exercise your whole body.  Different muscles atrophy (waste away) at different rates, so it makes sense not to neglect any major muscle groups in your training.  There are many ways to construct a strength training program, but each of those ways share some common denominators, one of which is to exercise the whole body. 
• Everyday activities are also important.  Do not discount the importance of working in the garden or garage.  While those are no substitute for regular strength training, they can be helpful additions because they require bending, stretching, and lifting that include static, concentric, and eccentric muscle contractions. Likewise with cycling, swimming, rowing, running, and any activity that requires our entire body to move.
• Ask for help.  YMCAs, fitness centers, universities, and the internet all have a wealth of information and advice on strength training for older adults.  Find a strength training program that appeals to you, one that fits your schedule and your goals.  Strength training should be a lifetime activity, so start slow and build gradually.

What is your favorite activity to keep your muscles strong? Drop us a comment and let us know what you want to see in our A to Z Blog.

Up next, B is for Balance. Learn how you can improve your balance as you age with gentle exercise that you can do at every age.

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