As we get older, we might notice that some of the things we used to do without thinking don’t feel quite so easy anymore.
You may find it harder to get up from a chair without using your hands, or notice that carrying the shopping isn’t as easy as it used to be. Perhaps you’re holding the rail a little more tightly when climbing the stairs, finding it harder to get up from the floor, or simply not being able to walk as far as you used to.
It’s easy to think, “Well, I guess that’s just getting older.”
But there is something worth knowing about — sarcopenia.
What is sarcopenia?
Sarcopenia is the age-related loss of muscle strength and function. It can happen gradually, and we may not notice it until everyday activities start becoming harder.
Importantly, getting older doesn’t mean we simply have to accept becoming weaker.
Muscle strength is closely linked to our ability to move well, stay independent and keep doing the things we enjoy. Loss of strength is also associated with an increased risk of falls, reduced mobility and difficulty with everyday activities.
And the good news? We can do something about it.
Loss of Strength is something we can work on
One of the best ways to protect our strength as we age is through resistance exercise — using weights, resistance bands, machines or even our own body weight.
The aim isn’t necessarily to become a bodybuilder!
It’s about giving our muscles a reason to stay strong.
With the right program, resistance training can improve muscle strength and physical function, making everyday activities feel easier and helping us maintain our independence.
We can also work on muscle power — the ability to use our strength quickly. This becomes particularly important for movements such as getting up from a chair, stepping up onto a kerb or reacting quickly if we lose our balance.
Of course, the right exercises will be different for everyone. What is appropriate for a fit 60-year-old may be very different from what is appropriate for someone who hasn’t exercised for years.
Think about your future self
Perhaps the most important thing about strength training isn’t what it does for you today. It’s what it may allow you to keep doing tomorrow.
Playing with the grandchildren. Travelling. Gardening. Walking with friends. Getting up from the floor. Living independently.
We don’t always notice strength disappearing — until we need it.
So rather than thinking about exercise as something you have to do, think of it as an investment in the person you want to be in the years ahead.
Exercise really is medicine when it comes to sarcopenia — and it’s never too late to start building strength.
If you’re in Logan or Brisbane and would like some help getting started, an Exercise Physiologist can design a program around your current abilities, goals and confidence. We can also assist in securing funding through your aged care package.
At Fizzio for Life, we’re here to help you get stronger, stay active and keep doing the things that matter to you.
Exercise really is medicine when it comes to Sarcopenia.
If you are interested in learning more about what specific exercises could help you decrease the risk of Sarcopenia, our Exercise Physiologists would be more than happy to design a program that is tailored to your individual needs, or point you in the direction of the best group class for you. Contact us to arrange an appointment.
Book an appointment with one of our Exercise Physiologists today.
Ready to get started?
References:
Hyatt et al, Association of Muscle Strength with Functional Status of Elderly People, Age and Ageing, Volume 19, Issue 5, September 1990, Pages 330–336
Suetta et al, The Copenhagen Sarcopenia Study, Cachexia Sarcopenia Muscle, Volume 10, Issue 6, August 2019, pages 1316-1329