How To Manage Sarcopenia

Sarcopenia is the medical term for muscle loss that occurs due to the natural aging process. Most adults begin losing muscle mass in their 40s, and experts estimate a sedentary individual loses three to five percent of their muscle mass with each subsequent decade. In recent years, scientists have recognized a loss of both muscle strength and function are key characteristics of sarcopenia as well. Signs of sarcopenia include walking more slowly than usual, difficulty lifting common household items, feeling fatigued, and a general feeling of weakness. To assess for sarcopenia, doctors will take the patient's health history and perform a physical examination. They may test the strength of certain muscles in the arms and legs and may assess the patient's gait and balance. A test of grip strength in the hands may be performed; grip strength declines with sarcopenia, and this test has been shown to be a useful diagnostic tool. Sarcopenia is a largely preventable condition, and patients with this ailment can take steps to reverse the symptoms and improve quality of life. The options outlined below are often useful in managing sarcopenia.

Strength Training

Strength training exercises promote muscle growth and decrease the likelihood of muscle loss with aging. In combination with aerobic exercise and exercises to maintain balance, strength training has been identified as one of the most effective methods of preventing and treating sarcopenia. This training uses weights or the body's own weight. Common exercises that build muscle strength include leg presses, bicep curls, and shoulder presses. Before beginning this form of exercise, patients should check with their doctors to make sure it is safe for them to exercise. Individuals new to this form of exercise may wish to have a personal trainer instruct them in how to perform resistance exercises comfortably and safely.

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