Do you find that you are walking a bit slower than when you were younger? Do you have difficulties navigating the stairs? Is it difficult for you to open a jar? The decline in muscle mass is part of the aging process and this can lead to difficulty performing everyday activities. After the age of 30, people begin to lose about 3-8% of muscle mass per decade and this is higher after the age of 60. Some people lose muscle mass at a faster rate and this is often labelled as sarcopenia. The term sarcopenia is defined as the progressive loss of muscle mass, strength and function. This is especially prevalent in the older population. Sarcopenia affects 5-13% in people who are over the age of 60 years. This rapidly increases to 11-50% in people who are over the age of 80 years old. This is why it is important to incorporate physical activity in your lifestyle.
People with sarcopenia is often at risk for the following:
- Increase falls risk
- Increase fracture risk
- Increase disability and frailty
A physiotherapist or your local GP will be able to conduct a thorough assessment to determine if you have sarcopenia. In a clinical setting, a SARC-F questionnaire is often used to diagnose sarcopenia, it involves questions that ask about strength, walking assistance, climbing stairs, balance and sit to stand.
How to treat sarcopenia?
The most effective way to manage this issue is to have a prevention program. This is why it is paramount to regularly engage in resistance training and have a diet that is high in protein for muscle development. The Australian government recommends at least 30 minutes of moderate physical activity on most days for people who are over the age of 65 years. This physical activity should consist of strength, balance and flexibility. Furthermore, the assistance of a dietician can help provide a dietary plan for muscle growth. A diet high in protein will usually help with promoting muscle growth for people with sarcopenia.
The treatment for sarcopenia aims at increasing overall muscle mass. This can be achieved through a progressive resistance training program. This involves doing specific exercises that load the muscles and bones over time. At Myphysio, our physiotherapists are experienced at providing exercise programs that target sarcopenia. The elderly often have issues with sitting to standing, stairs or carrying grocery bags. Our physiotherapists will be able to provide a detailed assessment and tailor a progressive resistance training program to your goals. Don’t let sarcopenia prevent you from being able to perform everyday activities. Book an appointment today with one of our friendly physiotherapists. We are also on Instagram and Facebook if you would like to stay updated on the latest physiotherapy news.
References:
Australian Government. Physical activity and exercise guidelines for all Australians. 2021. Accessed 19 September 2022
Rolland Y, Czerwinski S, Abellan Van Kan G, Morley JE, Cesari M, Onder G et al: Sarcopenia: its assessment, etiology, pathogenesis, consequences and future perspectives. J Nutr Health Aging. 2008;12(7):433-450.
Volpi, Elena et al. “Muscle tissue changes with aging.” Current opinion in clinical nutrition and metabolic care vol. 7,4 (2004): 405-10. doi:10.1097/01.mco.0000134362.76653.
Yeung SSY, Reijnierse EM, Pham VK, Trappenburg MC, Lim WK, Meskers CGM, Maier AB. Sarcopenia and its association with falls and fractures in older adults: A systematic review and meta-analysis. J Cachexia Sarcopenia Muscle. 2019 Jun;10(3):485-500.