SARCOPENIA – “MUSCLE LOSS AS WE AGE” IS TOTALLY PREVENTABLEShawn Slevin
SARCOPENIA – “MUSCLE LOSS AS WE AGE” IS TOTALLY PREVENTABLE
As we age a common theme is, we begin to lose some of our lean skeletal muscle mass (LSMM). LSMM is crucial as it’ is responsible for all of our movements. There are many factors that create this situation. Some common reasons that lead to muscle loss are:
- Being bedridden & no exercise creates Catabolism. Muscle & fat are used as fuel.
- People moving into a much more sedentary lifestyle.
- Injuries that affect or impair movement capability.
- Medical conditions.
- Inadequate regularity of quality nutrition which includes protein.
- High numbers of diseases.
- Poor genetic disposition.
As we age, we are more at risk to these factors & the onsets of Muscle Atrophy which means the wasting away of muscle. Muscle loss as we age is a major problem as it can affect numerous aspects of our life. Generally, muscles get weaker first & wasting away of the muscle follows.
The great news for most is having this awareness. You can then take the initiative, create a workout plan appropriate for your situation. A great idea is getting a professional to create customised workouts for you.
Resistance training using any weight-based equipment option is the most effective way to maintain or build muscle mass. Studies show that we can still build new muscle up to the age of 80 years. Light weights are effective as the amount of reps (repetitions) & number of sets can be increased. There are many options of resistance training e.g. Yoga, Pilates, Swiss Ball, Kettle Bell. Bosu Ball & Medicine Balls.
If you prefer not to be in a gym setting for any reason a swimming pool is the #1 resistance training activity. You can’t get a safer exercise environment as the water provides a very low impact environment. However, the water provides an extremely high resistance factor as the density of water is 10 times or 1000% greater than air. You can swim or just kick with a board or take part in an aqua aerobics class where you do a variety of movements to music as advised by the instructor who is on the pool deck. You wear a special buoyancy vest which allows you to float upright while following the routine. Another exercise you can do in a pool is simply walk against the resistance of the water. If the pool changes depth you can turn around at that point. Many 25m pools are the same depth for the entire distance.
Have enough protein, nutrients each meal every day. Each kilogram you weigh needs 1.5 gm of protein as a minimum. Search the internet for quality foods that are high in protein & nutrients to add to your diet.
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