May 7


How to avoid Muscle Loss and Sarcopenia as you age

By Dan

May 7, 2023

Canberra, Chronic Pain, Exercise Physiology, Muscle Loss, Pain

Is this You?

Sarcopenia, or muscle loss, is a condition that affects many individuals as they age. It can lead to a decline in physical function and quality of life, as well as an increased risk of falls and fractures. 

In this article, we will explore the impact of sarcopenia on longevity and health and provide strategies for preventing and managing this condition, and how to get help in Canberra.

At Accelr8 Rehab in Canberra,  our exercise physiology programs help clients with sarcopenia and muscle loss. We create personalised exercise plans that combine resistance training, aerobic exercises, and flexibility training to improve muscle mass, strength, and overall fitness.

Sam and I will work closely with you to develop a tailored approach that addresses your unique needs. This not only enhances mobility but also empowers you to regain your independence.

What is Sarcopenia or Muscle Loss?

Sarcopenia is a gradual loss of muscle mass, strength, and function that occurs with aging. It is estimated that up to 50% of individuals over the age of 80 have sarcopenia.

The exact cause of sarcopenia is unknown, but it is thought to be due to a combination of factors, including decreased physical activity, hormonal changes, and inflammation.

Sarcopenia can have a significant impact on longevity and health. As muscle mass decreases, physical function and mobility decline, which can lead to an increased risk of falls and fractures.

Sarcopenia is also associated with an increased risk of disability, hospitalisation, and mortality.

What You Need to Do Now to avoid Muscle Loss

Resistance Training

Regular resistance training, such as weight lifting, can help to increase muscle mass and strength, and improve physical function.

Protein Intake

Adequate protein intake is essential for maintaining muscle mass. Aim for at least 1.2 grams of protein per kilogram of body weight per day.

Vitamin D

Vitamin D plays a crucial role in muscle function and is important for maintaining muscle mass. Consider supplementing with vitamin D if your levels are low.

Omega Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties and may help to prevent sarcopenia. Consider adding fatty fish or a fish oil supplement to your diet.

Hormone Replacement Therapy

Hormonal changes that occur with aging can contribute to sarcopenia. Hormone replacement therapy may be beneficial in some cases.

What Else Can you Do?

In addition to the prevention and management strategies mentioned above, there are other lifestyle factors that can help to prevent sarcopenia. These include:

Also do These

  • Regular Physical Activity: In addition to resistance training, regular physical activity, such as walking, swimming, or cycling, can help to maintain muscle mass and function.
  • Healthy Diet: A healthy, balanced diet that includes plenty of fruits, vegetables, whole grains, lean protein, and healthy fats can help to maintain overall health and prevent sarcopenia.
  • Avoiding Smoking and Excessive Alcohol Consumption: Smoking and excessive alcohol consumption can contribute to inflammation and oxidative stress, which can contribute to sarcopenia.
  • Getting Adequate Sleep: Adequate sleep is essential for maintaining overall health and muscle function.
  • Managing Chronic Conditions: Chronic conditions, such as diabetes, can contribute to sarcopenia. Managing these conditions through medication, diet, and exercise can help to prevent or slow the progression of sarcopenia.

By incorporating these lifestyle factors into your daily routine, you can help to prevent or manage sarcopenia and maintain your physical function and quality of life as you age.

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