“Sarcopenia”, that is the medical definition, refers to the loss of muscle mass, functionality, and strength as we age. While sarcopenia is a normal part of aging, as our bodies naturally degrade as we get older, there are steps you can take to slow down the process and achieve an ideal quality of life, even in your golden years.
Defining Strength
Merriam-Webster’s dictionary defines strength as “the quality or state of being strong”, and while that may sound like an oversimplification, it is in the most basic sense what we understand strength is. For example, we describe pop-culture icons such as Superman and Captain America as strong because of their extraordinary ability to lift planes, stop moving cars, and perform other similarly impossible feats.
On the other hand, Taber’s Medical Dictionary defines strength as “The maximum force that can be generated by a muscle or muscle group”. This definition is a bit more realistic as compared to that of Webster’s, and we can understand it as stronger muscles = more force and weaker muscles = less force.
Loss of Strength and Aging
Sarcopenia, as previously discussed, is the age-related loss of muscle mass. According to Harvard, sarcopenia affects about 50% of those over 80. It can start as early as your 30s and 40s but considerably accelerates once you hit your 50s. Individuals who do not participate in strength training experience a faster rate of muscle loss, typically 4 to 6 pounds every decade.
Research on sarcopenia found that the decrease in muscle mass is a factor for multiple health risks, including disability, chronic disease, and mortality. This research also showed that sarcopenia leads to an increased resistance to insulin.
Strength Training and Sarcopenia
Strength training, sometimes called resistance training or weight training, are exercises that aim to increase muscle mass by pushing the specific muscle or groups of muscle against a weight or force.
A journal article that conducted research on the effects of strength training on sarcopenia provided positive results. Despite having limited resources to go off of, they found that appropriately prescribed amounts of strength training proved to be an effective intervention method for individuals with muscle loss.
The Benefits of Strength Training
While many older individuals prioritize aerobic or balance training like swimming or walking, strength training is more helpful for retaining energy, independence, and bone strength. Strength training on a regular basis is safe and beneficial for people of all ages, including those with heart disease or arthritis. Other benefits of regular strength training include:
Rebuilding Muscles
Muscle hypertrophy is the process by which muscles become larger as a result of constant resistance. This is the result of the body fusing muscle fibers to repair them after they are damaged or injured. Stronger and larger muscles result from this fusing of muscle fibers. Hormones that aid in muscle growth and repair include insulin growth factor, testosterone, and the human growth hormone.
Improved Mobility
A study published in the National Library of medicine in 2023 conducted a systematic review on the improvements resistance training provides on our range of motion. This systematic review found that not only did resistance training improve range of motion, but also decreased the risk of musculotendinous injuries.
Reduces the Risk of Osteoporosis
The American Physical Therapy Association published an article in 2024 highlighting the role strength training plays in preventing osteoporosis. According to this article, regular strength training improved the Bone Mineral Density (BMD) in the lumbar spine and femur, which are areas most affected by the disease.
Reduces the Risk of Chronic Disease
In 2022, the British Journal of Sports Medicine published a systematic review that studied the effects of strength training on non-communicable diseases. Researchers found that strength training lowered the risk of diseases such as cardiovascular disease, total cancer, diabetes, and site-specific cancers by 10% to 17%.
Strength Training While You’re Aging
Regular strength and resistance training can help older individuals age gracefully by increasing strength, balance, and developing better muscle function. These exercises promote independent and active lifestyles, despite the natural loss of muscle mass in older individuals.
Sit – To – Stand
This exercise helps to improve strength and balance in muscles that help you sit down and stand up. For those recovering from mobility-impairing surgeries, like knee or hip replacements, or for those seeking to strengthen their core, thighs, hips, or glutes, it’s an excellent workout.
- Sit at the edge of a sturdy chair with your feet hip-distance apart.
- Place your hands on each side of the seat. Inhale then slightly lean forward.
- Slowly stand up. Make sure you are looking forward and not down towards the floor.
- Stand up straight and take a deep breath.
- Exhale slowly.
- Slowly sit back down.
- Repeat this exercise 5 to 10 times.
Bodyweight Squats
One excellent technique to strengthen your lower body is to perform bodyweight squats. Your quadriceps, hip flexors, and glutes are the main muscles that squats develop. Your lower back, hamstrings, calves, and abdominals also assist in completing the exercise safely and correctly.
- Stand tall with your feet shoulder-distance apart behind a sturdy chair.
- Point your toes forward. If that is too difficult, then point them slightly outwards.
- Hold on to the back of the chair, with your arms straight out in front of you.
- Pretend as if you are going to sit in a chair and squat down slowly by bending your hips.
- As you lower yourself down, keep your chest up and your abdomen tight.
- Go as low as you can, but do not exceed 90°.
- Slowly bring yourself back up, distributing your weight equally to both of your legs. Make sure you do not raise your heels.
- Repeat 10 times.
Wall Push-Ups
Similar to the traditional push-up, wall push-ups target your arms, chest, back, and abs (as well as your glutes, hamstrings, and calves). However, performing it against a wall relieves part of the strain, which makes it slightly easier and less taxing on your joints.
- Stand up tall about 2 feet away from a strong wall.
- Place your hands on the wall at shoulder lever, and a bit wider than shoulder distance apart.
- Slowly bend your elbows and bring your chest to the wall.
- Pause for a moment.
- Slowly straighten your arms and push yourself off the wall. Make sure not to lock your elbows.
- Repeat this exercise 10 timeless
Our Thoughts
About 50% of individuals over 80 suffer from sarcopenia, a loss of muscular mass and strength with aging. Beginning in their 30s and 40s, this decrease can speed up in their 50s. Health risks like disability, chronic illness, and death may result from this loss of muscle mass. An efficient treatment for sarcopenia is strength training, sometimes referred to as resistance or weight training. By improving muscle function, strength, and balance, regular strength and resistance exercise can help older people age gracefully.
Disclaimer
GulfPhysio.com and all of its content are for informational purposes only. All information is believed to be accurate at the time of posting and should NOT be taken as professional medical advice. Please seek a medical professional in the event of pain or injury.
Want to learn more about health, pain management, and disease? Then read our articles “Anchored While Aging: Balance Exercises For Older Adults” and “The “Fun” in Functional Fitness!”.
