How to Fight Age Related Muscle Loss

Age-related muscle loss, also known as sarcopenia, is a natural part of the ageing process. As we grow older, our muscles tend to shrink. In fact, we can lose up to 8% muscle per decade after the age of 30!

Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. This can obviously have a significant impact on our daily activities and quality of life, especially as we age.

How to Tell If You Have Sarcopenia

Here are some signs and symptoms that may suggest you have sarcopenia:

  1. Reduced muscle mass: One of the most obvious signs of sarcopenia is a decrease in muscle mass. If you notice that your muscles look smaller or that you’ve lost muscle tone, this could be a sign of sarcopenia.
  2. Weakness and reduced strength: Sarcopenia can cause weakness and reduced strength, making it difficult to perform everyday activities such as lifting heavy objects or climbing stairs.
  3. Fatigue and exhaustion: People with sarcopenia may feel fatigued and exhausted more easily than before, as their bodies struggle to perform everyday tasks.
  4. Poor balance and coordination: Sarcopenia can also affect your balance and coordination, making it difficult to walk or stand for long periods.
  5. Increased risk of falls: With reduced muscle mass and strength, people with sarcopenia are at an increased risk of falls and fractures.

However, these signs can also occur in other medical conditions. If you are experiencing any of these symptoms, it’s important to talk to your doctor. They can assess your muscle mass and strength and may recommend further testing or treatment if they suspect sarcopenia.

How to Fight Sarcopenia

Whilst sarcopenia can occur naturally, there are several steps that people can take to help avoid or slow down the muscle loss and maintain your strength and mobility as you age.

Exercise Regularly

Exercise is one of the most important things you can do to maintain and build muscle mass as you age. Regular physical activity helps to stimulate muscle growth and increase strength. It’s recommended to engage in both strength training exercises and cardiovascular exercise for optimal results. Strength training exercises such as weightlifting and resistance band exercises can help build and maintain muscle mass, while cardiovascular exercise such as walking, cycling or swimming can help improve cardiovascular health and increase blood flow to the muscles.

Maintain a Healthy Diet

A healthy diet is crucial for maintaining muscle mass and overall health. Make sure to include plenty of protein in your diet as it is an essential building block for muscle growth and repair. Good sources of protein include lean meats, dairy products, beans, lentils, and tofu. It’s also important to eat a balanced diet that includes plenty of fruits, vegetables, and whole grains to provide your body with the nutrients it needs to function at its best.

Get Adequate Sleep

Sleep is an essential part of the muscle-building process. When we sleep, our bodies are able to repair and rebuild muscle tissue. It’s recommended to get at least 7-8 hours of sleep per night to ensure that your body has enough time to rest and recover.

Stay Hydrated

Drinking plenty of water is important for maintaining overall health, including muscle health. Water helps to transport nutrients to the muscles and supports the muscle-building process. Make sure to drink at least 8 glasses of water per day to stay hydrated and support muscle health.

Avoid Smoking and Excessive Alcohol Consumption

Smoking and excessive alcohol consumption can have a negative impact on muscle health. Smoking can reduce blood flow to the muscles and increase inflammation, while excessive alcohol consumption can interfere with the muscle-building process. To support muscle health, it’s important to avoid smoking and limit alcohol consumption.

It’s never too late to start making positive changes to support your muscle health, so why not start today!

Coach Joseph Webb.

APPLY NOW
close slider

    Please feel free to contact us via the form above and a member of the team will be in touch with you within 24 hours. Alternatively, additional information can be found on our FAQ's, Privacy Policy and Terms pages.

    Consent Preferences