What Is Sarcopenia?

It is the age-related loss of muscle. It is derived from the Greek word meaning "flesh reduction." It is a serious degenerative condition like osteoporosis and arthritis, and is associated with an increased risk of falls, hip fractures, bone mineral loss, and physical disability.  It makes us more vulnerable to injury.

After the age of 45 our muscle mass starts to decline at a rate of 1% per year. As muscle mass decreases, so does strength. Studies reveal that in our sixties muscle mass decreases 15% per decade and in our seventies it decreases 30% per decade. As strength decreases, we lose our ability to perform daily activities such as chores, taking walks, climbing stairs, caring for ourselves and our families. Since it takes a great deal of effort and discomfort to perform these tasks, we tend to avoid them which causes further weakening of our muscles.

This loss of muscle is almost always replaced by fat, as the number of fat cells in our bodies enlarge in size. This ultimately results in several undesirable health problems:

  • Decreased metabolism leading to weight gain
  • Loss of bone density leading to osteoporosis
  • Decreased ability to regulate blood sugar leading to diabetes
  • Decreased HDL cholesterol leading to cardiovascular disease
  • Decreased protective muscle tissue leading to more frequent injury
  • Decreased muscular support for joints leading to earlier joint degeneration

Sarcopenia can occur in people of all fitness levels but the inactive elderly are at greatest risk. Women are also more at risk than men, due to having less muscle mass in general and due to changes in hormone levels after menopause.

Treatment and Prevention 

Strength training along with proper nutrition can help prevent, treat and even reverse effects of Sarcopenia. This type of training helps to build muscle by forcing the body to heal its damaged muscle cells. With high enough intensity training, microscopic tears occur in the muscle which then rebuild protein and make the muscle stronger.

Previous studies have shown that using weights in elderly population did not have significant effects in reversing muscle loss. However later studies revealed that the intensity used previously was not high enough. Recent studies have shown that strength can in fact be doubled in 12 weeks of strength training, and that even frail nursing -home residents in their 90's can build muscle and strength. The American Academy of Sports Medicine, in its guidelines on exercise and physical activity for older adults, says that aerobic conditioning should follow strength and balance training. Unfortunately this is the opposite of what is usually done. While it does strengthen the heart and lungs, aerobic conditioning is not enough by itself to prevent Sarcopenia.

Strength training requires pushing or pulling against resistance. Lifting your bodyweight against gravity is a form of strength training as well, so exercises like walking uphill, climbing stairs, doing squats and lunges, or lifting weights at the gym are all great ways to treat Sarcopenia. Studies suggest that performing 2-3 sets of 10-12 repetitions with 60 second rest breaks in between sets is adequate if performed 3 times a week for 40-60 minutes. Intensity should be chosen so that one is able to complete all exercises with control and correct form, but that one is moderately fatigued after the workout.

Additional exercises to help build muscle:

  • Leg press or bodyweight squat
  • Leg curl           
  • Bent-over row or seated row
  • Bench press or chest press
  • Abdominal crunch
  • Standing calf raise

 

As always, consult your medical professional before initiating any home or gym exercise regimen. Contact the professionals at Sports Physical Therapy with any questions you have about your current exercise program.