Sarcopenia



                                                                                                                             * ALWAYS SEEK PROFESSION/MEDICAL HELP BEFORE STARTING OR CHANGING ANY EXERCISE REGIME. 



 

Being active & healthy inold age  - Beating Sarcopenia

 

 

 

SARCOPENIA = MUSCLE LOSS

 

 

As we age our bodies become more frail. Most people are away of oesteoperosis, a common condition which affects the density of our bones, makes them more brittle and likely to brake/fracture. 

 

a less well known condition that affects our bodies as we age is Sarcopenia. This is loss of muscle and many experts believe it has a far greater effect than Oesteoporosis as we age. 

 

Sarcopenia is the loss of muscle mass and strength. New research (the last  decade) has shown muscle has much more of an important role than just moving limbs.  Increased muscle means a higher metabolism, great for keeping the extra pounds off, which isncreases stress  (cortisol) in the body.. it also means a longer gait & more stabilty  resulting in less frailty. Add in factors such as depression, anxiety that are associated with fralty and the fact muscles have play a role in many immune responses that help keep the liver, lungs, brain and heart healthy and sarcopenia is looking like the front runner that we should be tackling to combat age related conditions.

 

Of course this isnt new, in many countries governments promote strength and cardiovascular exercise to the over 50's. In australia i instructed a exercise program aimed at precisly this. Funded by the "council for the aged" the living longer living stronger program see's participants, many of who are severly limited with movement, take part in supervised exercise classes or gym programs designed to increase their strength and functional fitness (the exercises and movements that will keep them independant).

 

How does one combat sarcopenia? 

The good news is it is treatable and fully reversable. By now you must have seen the stories on social media of 85 yr old body builders and weight lifters. Many of whom started in their 70's. Maintaing and increasing your strength  exercise levels as you get older is key. 

 

So while young people can get fit and toned and strong playing one of a multiude of sports or activities, many older adults are limited in their their choices for exercise. Pilates (and yoga to some extent) or simple resistance exercises in the gym are a great way to increase strength as well as meet new friends and socialise.

 

Many gyms have classes aimed at the older adult and more fequently you can find strength exercise classes specifically designed for the older adult                .