What is Sarcopenia?

Sarcopenia is the age related loss of muscle mass, strength, power, and function. (Sayer et al 2013; Morely 2012) The word sarcopenia literally means “poverty of flesh”. For years people have accepted that as we age we would lose most of our strength, power, function, and mobility. Thankfully now we know that we can slow this process down with exercise and nutrients. We can AGE BETTER and LIVE BETTER by embracing an active lifestyle

 

Who is affected by Sarcopenia

After age 40, people lose 5% of muscle mass per decade so the threat of sarcopenia begins relatively early.

Estimates are that:

  • 5-13% of people age 60-70 years old have sarcopenia
  • 11 – 50% of people in their 80’s have sarcopenia

Causes

Inactivity

“Use it or Lose it” is a true statement when it comes to your muscles.   If you are a person who is AGING BETTER, then you are not someone who will be sitting in your rocking chair watching television! You have a LIFE to live and if you’re going to LIVE, then you’ve got to get moving.

Here’s what happens when you aren’t active: Your motor neurons in the muscle DIE as a result of age and or inactivity. That’s why people call sitting the new smoking.

Cardio and resistance exercise play a major role in preventing these issues. As I like to remind my clients, the majority of clients who are AGING BETTER can do much more than they give themselves credit for but in order to keep doing it, they cannot stop! It’s a lifestyle.

Oxidative Damage at the Cellular Level

Moderate and high intensity exercise will promote the production of anti-oxidants. Yes, a client who is aging better can do power movements. It’s all in the proper exercise selection for THAT client/individual, form, and technique.

Nutritional Deficiencies

Appetites decrease as we age. Some estimates that people have a 25% decrease in food intake between age 40-70. Decreased appetite means less protein and protein synthesis is necessary for maintaining muscle.

I know some may be wondering, “Well if we eat less as we age, then how come everyone starts to gain weight as they get older?” Great question! It’s related to muscle loss. The loss of the muscle fibers plays a part in slowing metabolism, as do all of the internal hormonal shifts we experience as we age. Strength training helps to increase the production of hormones such as: Insulin Growth Factor.

The Dangers of Sarcopenia

Losing strength is a serious matter because weak muscles cause the lack of balance, stability, and motor impairments. Falls are of great concern to older people because that can be the end of independent living and if one breaks a hip, then it can prove to be fatal.

Women especially should be concerned with sarcopenia because we have less muscle mass than men to begin with. If we lose what little muscle mass we have, then twe can experience a more rapid loss of functional strength (cosertotti et al 2008, Fannatti et al. 2013) Speaking completely from a cosmetic point of view, muscle mass is what gives your body shape. Without muscle mass body parts sag and drag on the ground,

What you Should Be Doing to continue to age Better

You should be doing an integrated and varied program of cardiovascular training, flexibility training,, bodyweight training, weight training, and power training (exercises such as hops or even ball throwing)

You should be exercising AT LEAST 3 times per week and you should be active as much as possible. Walk when you can. Walk up Hills when you can because that will help strengthen your hamstring and butt muscles!

Do not let your beliefs about age and what people of certain ages SHOULD be doing. Honestly, I have had clients over the age of 60 perform exercises much more efficiently than their younger counterparts. People these days are living active lives into their 80’s and even 90’s! It’s totally possible if you’re proactive and taking action to LIVE BETTER.