Research shows that as we get older and become less active we lose muscle mass and strength which makes our everyday tasks more challenging. This process is called ‘Sarcopenia’.
Sarcopenia is a word derived from the Greek “sarx” or muscle + “penia” or loss – literally the loss of muscle. Sarcopenia is a condition characterised by the loss of muscle strength, muscle mass and muscle function. It is associated with poor endurance, physical inactivity, slow walk speed and decreased mobility. It is also associated with a decreased quality of life.
Sarcopenia is usually associated with aging, however if you have a sedentary lifestyle then Sarcopenia can occur earlier in life, and can begin as early as 50 years of age.
In fact from the age of 30 onwards, the average person will lose between 1% and 2% of their muscle mass per year. This means by the time you are 80 years old, you might have lost 40% to 80% of the muscle mass and strength you had when you were 40.
However research is showing us that Sarcopenia is preventable, treatable and reversible with exercise and nutrition as cornerstones for the prevention and treatment.
There is a growing body of research that regular exercise that includes resistance training is effective in improving muscle strength, physical performance and activities of daily living in not only people at risk of sarcopenia but also in those with established sarcopenia. In fact, an approach to exercise which includes a mix of strength training, aerobic training and balance training has been shown to be effective in enhancing muscle strength and functionality.
At Elossa we are putting this evidence into practice with our Circuits providing an approach to exercise that blends strength, aerobic and balance to help our members not only preserve but also improve their muscle strength, mass and function. Preventing Sarcopenia not only improves health outcomes but also improve quality of life.
Stay tuned for the role of nutrition in Sarcopenia in an upcoming Blog post
Sousana K. Papadopoulou. Sarcopenia: A Contemporary Health Problem among Older Adult Populations. Nutrients 2020:12;1293