Sarcopenia- Exercises to Prevent and Reverse
Our Physios have created these Sarcopenia exercises to prevent and reverse the impact of age related muscle loss that occurs with Sarcopenia. Start today to reverse the impact of Sarcopenia muscle wasting and muscle loss that occurs with older age and prevent sarcopenia occurring with our guide of exercises below.
What is Sarcopenia?
Sarcopenia is a condition where people lose muscle mass and strength as they get older. This muscle loss can make everyday tasks, like lifting groceries, climbing stairs, getting out of chair or walking, more difficult. After the age of 30, one can lease 3-8% of muscle mass each decade, after the age of 60 this can increase to 15%.
Muscle loss is a normal part of aging, but it can happen faster if you don’t stay active or you don’t eat nutritious meals. Sarcopenia is the weakening and shrinking of muscles that comes with age, which can impact a person’s independence and quality of life.
Muscle Mass Preservation and Increase:
Resistance exercises are crucial in maintaining and increasing muscle mass, which directly combats the muscle wasting seen in sarcopenia. Studies have shown that adults can gain about 1-2% muscle mass per month through consistent resistance training.
Strength Improvement:
Regular resistance training enhances muscle strength, making daily activities easier and reducing the risk of falls and fractures in older adults. Strength improvements of up to 30-40% can be observed in older people after just a few months of resistance exercise. Doing our Sarcopenia exercises helps prevent and reverse sarcopenia.
Enhanced Physical Function and Mobility:
Resistance exercises improve overall physical function and mobility, which helps older adults maintain their independence. Data indicate that individuals engaging in resistance training are less likely to experience disability and functional decline.
Metabolic Health Benefits Of Muscle Strengthening:
Engaging in resistance training helps improve metabolic health by increasing muscle mass, which in turn enhances glucose metabolism and reduces the risk of insulin resistance and diabetes. Sarcopenia is associated with a higher risk of metabolic syndrome, but resistance training can mitigate these risks.
Reduction in Sarcopenia Prevalence:
Regular resistance exercise can significantly reduce the prevalence and progression of sarcopaenia. Approximately 10-20% of adults over 60 years old and more than 50% of those over 80 are affected by sarcopenia. However, those who engage in consistent resistance training have a markedly lower incidence of this condition.
Statistics About Sarcopenia
- Sarcopaenia affects 10-20% of individuals over the age of 60.
- The prevalence increases to over 50% in adults aged 80 and above.
- Resistance training can improve muscle strength by up to 30-40%.
- Muscle mass can increase by approximately 1-2% per month with consistent resistance exercise.
- Regular resistance training significantly reduces the risk of disability and functional decline in older adults.
Exercises To Prevent & Reverse Sarcopaenia
These exercises to prevent and reverse Sarcopenia are a guide only and might not be suitable for you. Please consult with one of our physiotherapists to create your specific sarcopaenia prevention programme.
Frequency: Perform the following exercises 3 times per week, with at least one day of rest between sessions.
Warm-Up: Start with a 5 minute warm-up of brisk walking or similar to get the blood flowing, heart rate gently increasing and muscles ready for exercise.
1. Sit to Stand Squats
Target Muscles: Quadriceps, Hamstrings, Glutes
Instructions:
Sit on the edge of a sturdy chair with feet flat on the floor, hip-width apart.
Cross your arms over your chest or extend them in front of you for balance.
Lean forward slightly from your hips and press through your heels to stand up.
Slowly sit back down, controlling the movement.
Perform 2-3 sets of 10-15 repetitions.
Modifications: Use a chair with armrests for additional support if needed.
2. Push-Ups (Modified)
Target Muscles: Chest, Shoulders, Triceps
Instructions:
Start in a plank position with your hands slightly wider than shoulder-width apart. For a modified version, place your knees on the ground.
Lower your body toward the ground by bending your elbows, keeping your body in a straight line from head to knees/toes.
Push through your palms to return to the starting position.
Perform 2-3 sets of 8-12 repetitions.
Modifications: Perform against a wall or with hands elevated on a bench for an easier version.
3. Dumbbell Rows
Target Muscles: Upper Back, Biceps
Instructions:
Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing the body.
Bend at the hips slightly, keeping your back straight and core engaged.
Pull the dumbbells towards your hips, squeezing your shoulder blades together.
Slowly lower the dumbbells back to the starting position.
Perform 2-3 sets of 10-12 repetitions.
Modifications: Use lighter weights or perform the exercise seated with a resistance band.
4. Standing Calf Raises
Target Muscles: Calves
Instructions:
Stand with feet hip-width apart, using a chair or wall for balance if needed.
Slowly raise your heels off the ground as high as possible, feeling the contraction in your calves.
Hold for a second, then slowly lower your heels back to the ground.
Perform 2-3 sets of 12-15 repetitions.
Modifications: Perform with one leg at a time for an additional challenge.
Cool-Down
End each session with a 5 minute cool-down of comfortable walking and stretching, focusing on the muscles worked during the exercises.
Notes:
Always listen to your body and avoid any exercises that cause pain or discomfort.
Gradually increase weights and repetitions as you become stronger.
Consider consulting with a fitness professional to ensure proper form and technique.
