How to Combat Age Related Muscle Loss

Sarcopenia, or age-related muscle loss, is pretty common when the body becomes resistant to regular growth signals. Once you reach 30, the average rate of muscle mass loss every decade can be as high as 8%. In old age, a person’s body becomes functionally weakened and feeble due to sarcopenia. Clinical sarcopenia can affect as few as 8.8% of older women and as many as 17.5 percent of older males, according to estimates. Physical therapy and body contouring for muscle loss are two choices for older persons who suffer from this muscle-wasting illness.

How Does Age-Related Muscle Loss Affect You?

Adults typically reach their maximal muscle mass in their early 40s. Following, there begins a gradual age-related muscle loss. Muscle performance and physical function can be affected by age-related skeletal muscle mass loss and illness. Meanwhile, sarcopenia can cause falls due to a loss of physical function and mobility.

Researchers are looking at ways to halt, reverse, or prevent certain diseases. Sarcopenia is diagnosed by looking for evidence of muscle loss in the flexors and extensors. People can also take actions to reduce or reverse the effects of aging on their muscles.

Overcome the Most Common Causes of Muscle Loss

Aside from the natural aging process, a muscular imbalance can be caused by a variety of reasons, including:

  • Not Moving Enough: Sedentary lifestyles, such as sitting at a desk all day or lying in bed after an illness or accident, are examples of inactivity.

  • Sarcopenia is caused by a lack of muscle use, which leads to accelerated muscle loss and increasing weakness.

  • Inflammation: After an injury or sickness, inflammation aids the body in the repair of damaged cells. Long-term disorders, such as rheumatoid arthritis (RA), might, on the other hand, induce inflammation and muscle loss.

  • A low-protein or low-calorie diet might cause a person’s body to lose muscle mass.

  • Age-related lifestyle changes, such as difficulty cooking or a changed perception of taste, are also issues.

Chronic Physical Stress: Sarcopenia is becoming increasingly widespread as a result of a number of health disorders that cause the body to become more stressed, such as chronic kidney disease.

Exercise On a Regular Basis

One of the most effective ways to combat sarcopenia is to keep muscles engaged. “If you don’t use it, you lose it,” as the old adage goes. Weight-resistance exercises, cardiovascular activities, and balance training are all part of a good fitness routine. To have the best outcomes, an older adult should complete two to four exercise sessions per week.

Some workouts to think about:

  • Physical activity, such as endurance training and aerobic exercise, can aid in the management of sarcopenia.

  • Workout plans for older individuals could include both aerobic and resistance activities.

More research is needed to see if aerobic activities may provide the same outcomes as weight resistance exercises.

Resistance Exercises:

  • Weightlifting and resistance bands are two examples. These movements cause microscopic tears in muscle fibers, resulting in increased muscle strength and mass.


  • Walking for two or three weeks at a reduced rate can significantly impair muscular mass and strength. Another advantage of this exercise is that, unless people walk on a treadmill in a commercial gym, it is usually free. Senior folks can include additional steps into their regular routines in a variety of ways. They could, for example, strive to increase their daily walking distance by 10% every month.

Increase Muscle-Friendly Substances Intake

Muscle wastage can be exacerbated by a diet lacking in protein, certain vitamins, and minerals, or calories. The following are some nutrients that people can include in their diets:

  • Protein; Nutritional deficiencies, such as protein deficit, are becoming increasingly common among persons over 60.

Meat, fish, eggs, soy, and whey are all good protein options.

  • Leucine is one of the nine essential amino acids (EAA) that must be obtained by food or supplementation. It has several roles, one of which is to increase muscle mass.

  • Creatine is an amino acid produced by the liver, kidneys, and pancreas as a byproduct. Muscle growth may be triggered by foods such as meat or Creatine supplements.

  • Vitamin D insufficiency has been associated with sarcopenia in studies. However, more investigation into the reasons underlying this association is required.

The best source of nutrients is always minimally processed food. Nonetheless, some research suggests that vitamin D supplementation may help to increase muscle strength.

  • Omega-3 Fatty Acids (Omega-3): Foods high in omega-3 include fatty fish like tuna, salmon, and mackerel, as well as shellfish. They may also help you gain muscle mass, though further research is needed to see if this is because of omega 3’s anti-inflammatory qualities.

Have a Restful Night’s Sleep

There has been little research into the probable link between sleep disturbances and sarcopenia. However, a new study found a correlation between these two health problems in the elderly.

Experts in the field of sleep have discovered that obtaining enough sleep helps muscles recover and expand. To see if sleep and age-related sarcopenia are linked, more research is needed.

If you are in the Asheville, NC area and would like to begin physical therapy to combat age-related muscle loss, please CONTACT 1 on 1 Physical Therapy today! (828) 785-8388

We’d love to work with you.

Another post you might enjoy is: Healthy Aging Secrets to Live By

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