What is Sarcopenia?
Sarcopenia is one of the most common causes of age-related physical decline and refers to the age-related loss of muscle bulk and power. Lower muscle strength and bulk are associated with a shorter lifespan, longer recovery times after severe illness or surgery, an increased risk of falls and hip fractures, and a higher risk of metabolic disease. So let us discuss this significant issue.
Losing muscle has no advantages. It is our primary defender and the body’s largest collective organ. Our muscles save us from falling when we trip. When we walk mountains, our muscles’ endurance and strength ability allow us to do so. Muscle is also essential for sustaining excellent metabolic health. It is highly metabolic and accounts for more than half of our body weight. It removes glucose (sugar) from our blood, lowering our risk of acquiring disorders including Type 2 diabetes and high blood pressure.
We begin to lose muscle mass in our 40s unless we take an effort to prevent it. Inactivity, hormonal imbalances, chronic inflammation, and poor nutrition are some of the underlying causes.
Aside from obvious muscle loss, the physical symptoms of sarcopenia include:
- loss of balance,
- shortened stride length when walking,
- inability to rise from a chair without using your hands, and
- inability to ascend stairs without assistance.
Muscle protein goes through a continuous cycle of breakdown and rebuilding/synthesis. When breakdown exceeds synthesis, muscle mass is lost. Breakdown outnumbers synthesis during sleep. Physiotherapy begins within hours following most joint procedures to reduce muscle breakdown. Muscle is frequently replaced by fat in cases of long-term inactivity.
To keep our strength and agility throughout our lives, we must establish an environment in which muscle loss is limited and protein synthesis dominates breakdown.
How can we maintain muscle health?
- Ensure adequate protein intake.
- Regular resistance training.
Muscles require protein from the diet to grow. The amount of protein you need depends on your goals, but a reasonable rule of thumb for people looking to grow muscle is 1.2-1.5 g/kg of your body weight.
Resistance training helps to build muscle at any age. It has an amazing ability to adapt and regenerate, but it takes consistent discipline and effort. To build muscle, we must push or pull against tough opposition. Gentle movement is insufficient. The muscle must be asked to do an action that is beyond its current capabilities. It then responds by turning protein from your meals into muscle.
How Physiotherapy can help you to stop sarcopenia?
If you are new to resistance training or have an injury, you may require assistance. We can assist you with this, by forming a specific resistance training program that will fulfill your goals and requirements.
There are numerous methods to incorporate resistance training into your daily life, and you do not necessarily need a gym membership to do so. A simple squat, press-up, and pull-up routine will cover all muscle groups and may be easily implemented at home.
Similarly, we will design an exercise program that is easy to do and more effective than a general exercise regime.
Elite Physiotherapy & Sports Injury Centre is equipped with high-end therapeutic machines which also include modalities that will assist you to regain your muscle strength, endurance, and bulk. some examples of those modalities are-