• mark

Sarcopenia......sound hideous? What is it you ask?.....

Updated: Mar 23


A topic I frequently discuss with clients that happens to just about everyone. However, keep in mind that for the greater part of it, your health IS in your hands and the choices you make. So you can make a difference to your experience of this.


Generally, muscle loss begins around age 50, and about 50 percent of adults will experience sarcopenia (muscle loss) by their 80th birthday.


So I'm under 50 so this does not affect me.... according to Harvard Health Publishing, people lose as much as 5 percent of their muscle mass per decade after they hit age 30.


5 Causes of Sarcopenia:

  1. Inactivity

  2. Poor Nutrition

  3. Decrease in Muscle Fibers

  4. Changing Hormones

  5. Increased Inflammation



Why You Should work to Maintain Your Muscle:

Sarcopenia can be dangerous. It can make you more frail putting you at increased risk of falling or other injuries.


How to Prevent Sarcopenia

Its never too late to do something about it.

1. Stay Active

An inactive lifestyle accelerates the muscle-loss process. One of your best defences; staying active.

Prioritize activities that increase blood flow and oxygen to your muscles, strengthen the brain-to-muscle connection and help you maintain range of motion in your hips and shoulders.


2. Prioritise Protein

Protein is the macronutrient that promotes growth and development and older people usually don't get enough of it.


3. Pay Attention to Vitamin D

"Vitamin D is the most prominent nutrient deficiency for older adults, and depleted vitamin D levels are associated with decreased muscle strength."


This article will give you considerable informed detail on how to obtain Vitamin D from your daily choices without spending extra.


4. Embrace Progressive Resistance Training

As is, don't be afraid to make your workouts more difficult as you get stronger with more weight, more reps or more sets.


Be patient, however. It could take six to eight weeks to see results, and these results rest on your diligence, effort, focus and, most importantly, routine.


"Your success will depend on your consistency, appropriate challenge and frequency,"


So get up, get out and in the words of someone famous, 'embrace the day'! It is your life to live.


The information in this blog was reproduced from an article on livestrong.com. That link will take you to the whole article and the greater detail.

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