Last month, we examined what sarcopenia is and what researchers are currently working on in the lab that may be the basis for alternative treatments and preventative therapies in the future. (Check whatsupmag.com for this article, if you missed it.)
Fortunately, we do know that when exercise and activity is continued on a regular, ongoing basis as we age, we can help mitigate significant muscle loss and decrease the possibility of the early onset of symptoms.
There are several tell-tale signs that sarcopenia is setting in and three basic forms of exercise you can employ to combat the condition.
Signs muscle strength is diminishing
- Feeling physically weaker over time. If carrying groceries, taking out the garbage, or carting the wash basket to the laundry room is getting tougher to do, that is a good indication that you are losing muscle
- Showing less interest in being active
- Reaching exhaustion quicker when doing an activity
- Losing weight without trying to
- Walking slower
If you are experiencing any of these symptoms, let your doctor know. He or she can help assess where you are on the muscle-loss spectrum and suggest the types of exercise that will work best for you considering your current health status and medical history.
3 ways to fight back
Losing muscle does not have to be a done deal. Remember the saying “strength in numbers.” Find a friend to work out with or get to a class or two each week. It’s also a good idea to seek the advice of a qualified fitness trainer who can make sure you are doing the exercises correctly and with proper body alignment.
Resistance training
It’s time to use the force of gravity to get those muscles contracting, which is the basis for resistance training. This contraction is accomplished through external resistance using your own body weight, universal and free weights, or exercise bands. Examples of traditional exercises with weights include bicep curls, bench presses, shoulder presses, and kettlebell swings. Push-ups, planks, chin-ups, and sit-ups are examples of resistance training without weights.
If you can commit to three sessions per week, you should start noticing improvement around the 12-week mark.
Fitness training
Adding some fitness training, or sustained exercises that raise your heart rate, to your routine can also help keep sarcopenia in check. Enhanced results have been cited when aerobic activity is used in combination with resistance and flexibility training. Benefits were reportedly gained when the aerobic activity, such as running, cycling, or hiking, was initially added just 15 minutes a day, five days a week, with the most muscle-sustaining and enhancing benefits seen after increasing the aerobic activity to 45-minutes per session.
Walking
Just put one foot in front of the other—and keep on going! This simple activity can help prevent and even reverse muscle loss. One study of more than 200 people in Japan aged 65 and over, found that muscle mass increased after six months of daily walking. Results were particularly notable in participants who were diagnosed with low muscle mass. So, grab your walking sneakers, find a scenic route, and get started. Aim to add 10 minutes to your route at regular intervals as your endurance builds and enjoy the benefits that maintaining muscle mass provides well into your future.
