Are you losing your strength to Sarcopenia?

Sarcopenia is not an inevitable part of aging and is highly treatable. The most effective tools to combat it include: 

Resistance Training: Lifting weights, using resistance bands, or engaging in bodyweight exercises (like squats and push-ups) is the gold standard for maintaining and building muscle.

Protein Intake: Doctors generally recommend spreading protein consumption across meals (roughly 20 to 35 grams per meal) to promote muscle synthesis. 

As we age, muscles become smaller and weaker.

Muscle strength peaks in a person's mid-20s to mid-30s and begins a gradual decline of about 1% to 1.5% per year This rate accelerates significantly after age 50. By the time you are in your 70s and 80s  you can experience a cumulative strength loss of up to 30% to 50%. Muscles do more than move our limbs, they stabilise joints, support balance and act as a reserve during illness or injury. As our muscle strength declines so the risk of a fall and/or a fracture increases.\

Sarcopenia is driven by natural aging, physical inactivity, inadequate protein intake, and hormonal or neurological shifts. Look out for difficulty climbing stairs, struggling to stand up from a seated position, a slower walking speed, and an overall loss of stamina.

It is not inevitable and is easily treated. The most effective tools are:

• Resistance training. Lifting weights, using resistance bands or doing bodyweight exercises such as squats and push-ups. 
• Eating enough protein. This means eating 30 to 40 grams of high-quality protein within 2 hours after finishing the exercise session. High-quality protein sources include dairy products, eggs, poultry, fish and seafood, red meat, soy products, quinoa, and amaranth. 

If you are enrolled in one of the Hub's Strength and Balance or Pilates classes you are on the right track. For more information on sarcopenia, how to be assessed and how you can be involved in an exercise program go to the Staying Healthy Page on this website.