As we age, staying active becomes more important than ever. However, many older adults unknowingly face a hidden health challenge: sarcopenia.
Sarcopenia is a condition where our muscle mass and strength loss gradually. It makes simple tasks like climbing stairs, getting out of a chair, or carrying groceries much harder. Eventually it reduces the independence and quality of life over time.
However, it is a good news to us that Sarcopenia can be slowed and even reversed! with the right lifestyle changes.
Why Does Sarcopenia Happen?
Sarcopenia is primarily caused by a combination of factors, including hormonal changes, chronic inflammation, poor diet, and—most importantly—lack of physical activity.[1] As people grow older, they tend to move less, leading to weaker muscles over time. Without regular strength-building activities, muscle loss accelerates, increasing the risk of falls, fractures, and long-term disability.[2]
Warning Signs of Sarcopenia
Many people may not even realize they are losing muscle until it starts affecting daily life. Watch out for these common signs: [3]
Feeling weaker than before
Difficulty carrying or lifting objects
Trouble standing up from a chair without using arms
Walking slower or feeling unsteady
Increased risk of falls and injuries
If you or a loved one over the age of 55 is experiencing these symptoms, it might be time to take action.
The Key to Prevention: Stay Active!
The best way to fight sarcopenia is through regular exercise, especially strength training. Simply going for a walk isn’t enough; muscles need resistance training to stay strong.
Here’s how to prevent and manage sarcopenia:
#1 Strength Training: Exercises like resistance band workouts, weightlifting, or bodyweight exercises (like squats and push-ups) help maintain and build muscle.[4]
#2 Proper Nutrition: Eating enough protein (found in meat, fish, eggs, and beans) and essential nutrients like Vitamin D helps muscle repair and growth.[5]
#3 Staying Active Daily: Even small efforts, such as climbing stairs, carrying groceries, or gardening, can contribute to stronger muscles.[6]
Why Exercise at a PhysioGym?
To achieve the target of strength training, you got to do it right!
Many older adults worry about injuries or don’t know where to start with exercise. That’s why specialized fitness centers like PhysioGym are designed specifically for those over 55. Our programs use safe and effective isokinetic training equipment, such as TurtleGym, which provides resistance without the risk of injury.
At here, seniors receive personalized guidance from physiotherapists, ensuring they exercise safely and effectively. Group sessions also create a fun, social environment, making workouts enjoyable rather than a chore.
Encourage Your Loved Ones to Stay Strong and Independent
If you have parents or family members over 55, now is the time to encourage them to take action. A sedentary lifestyle leads to faster muscle decline, making daily life harder as they age.
Take the First Step today!
Sarcopenia doesn’t have to be an inevitable part of aging. With the right exercise and support, older adults can stay strong, active, and healthy.
Encourage your loved ones to start exercising today—because maintaining muscle means maintaining independence!
References
[1] Cruz-Jentoft AJ, et al. "Sarcopenia: European consensus on definition and diagnosis." Age Ageing, 2010.
[2] Walston JD. "Sarcopenia in older adults." Curr Opin Rheumatol, 2012.
[3] Beaudart C, et al. "Health outcomes of sarcopenia: A systematic review and meta-analysis." PLoS One, 2017.
[4] Peterson MD, et al. "Resistance exercise for sarcopenia prevention in aging adults." Clin Interv Aging, 2011.
[5] Bauer J, et al. "Evidence-based recommendations for optimal dietary protein intake in older people." J Am Med Dir Assoc, 2013.
[6] Pahor M, et al. "Effect of structured physical activity on prevention of major mobility disability in older adults." JAMA, 2014.
[7] Remeds PhysioGym, "Innovative Solutions for Elderly Muscle Health," 2024.
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