Sarcopenia is a condition characterized by the progressive loss of muscle mass, strength, and function that occurs with aging. It is a common condition that affects many older adults and can significantly impact their quality of life.
As we age, our muscles gradually lose mass and strength, and this can lead to weakness, fatigue, and an increased risk of falls and fractures. Sarcopenia can also impair mobility, balance, and the ability to perform daily activities.
The exact causes of sarcopenia are not well understood, but it is thought to be due to a combination of factors, including hormonal changes, chronic inflammation, oxidative stress, and physical inactivity.
Preventing sarcopenia involves maintaining an active lifestyle, including regular resistance training and other forms of exercise, consuming a healthy diet with adequate protein intake, and avoiding factors that can contribute to muscle loss, such as smoking and excessive alcohol consumption.
Treatment for sarcopenia typically involves exercise, including resistance training and aerobic exercise, as well as nutritional interventions to support muscle growth and repair. In some cases, medication or hormone therapy may also be prescribed.
How walking help in countering Sarcopenia ?
Sarcopenia is a condition characterized by a loss of muscle mass and function, which can lead to frailty and an increased risk of falls and fractures, particularly in older adults.
Regular walking can be an effective way to counteract sarcopenia. Walking is a weight-bearing exercise, which means it requires your muscles to work against gravity, leading to increased muscle strength and density.
Walking can also help improve balance, coordination, and flexibility, which can help reduce the risk of falls and other injuries. Additionally, walking can help increase blood flow and oxygen delivery to your muscles, which can promote muscle growth and repair.
To get the most benefit from walking, it’s important to engage in it regularly and to gradually increase the duration and intensity of your walks over time. If you’re new to walking or have health concerns, it’s always a good idea to talk to your doctor or a qualified fitness professional before starting a new exercise program.
Keep your legs active and strong!!
As we grow older and older on a daily basis, our feet should always stay active and strong.
If you don’t move your legs for just 2 weeks, your real leg strength will decrease by 10 years. Therefore, regular exercise such as walking, is very important*.
The feet are a kind of columns that bear the entire weight of the human body.
20 Tips to counter Sarcopenia
Sarcopenia is the loss of muscle mass, strength, and function that occurs with aging. It can lead to a decrease in mobility, balance, and overall quality of life. However, there are several things you can do to counteract sarcopenia and maintain muscle health. Here are 20 tips to help you counter sarcopenia:
Exercise regularly: Regular exercise is one of the most effective ways to counter sarcopenia. It helps to maintain muscle mass, strength, and function. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, most days of the week.
Resistance training: Resistance training, also known as strength training, is particularly effective in building and maintaining muscle mass. Aim for two to three sessions per week, focusing on major muscle groups such as the legs, chest, back, and arms.
Balance exercises: Balance exercises can help improve balance and prevent falls, which are a common concern for older adults. Examples include standing on one leg or walking heel-to-toe.
Cardiovascular exercise: Cardiovascular exercise, such as brisk walking, cycling, or swimming, can help improve overall fitness and maintain muscle mass.
High-intensity interval training (HIIT): HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. It has been shown to be particularly effective in building muscle mass and improving cardiovascular health.
Stretching: Stretching can help improve flexibility and range of motion, which can reduce the risk of injury and improve overall mobility.
Nutrition: A balanced diet that includes sufficient protein, vitamins, and minerals is important for maintaining muscle health. Aim for a diet that includes plenty of fruits, vegetables, whole grains, and lean protein sources.
Protein intake: Adequate protein intake is particularly important for building and maintaining muscle mass. Aim for at least 1 gram of protein per kilogram of body weight per day.
Hydration: Staying hydrated is important for muscle health, as dehydration can lead to muscle cramps and fatigue. Aim to drink at least 8 glasses of water per day.
Vitamin D: Vitamin D is important for muscle health, as it helps the body absorb calcium, which is essential for muscle contraction. Aim to get at least 600-800 IU of vitamin D per day.
Calcium: Calcium is also important for muscle health, as it is essential for muscle contraction. Aim to get at least 1,000-1,200 mg of calcium per day.
Vitamin B12: Vitamin B12 is important for muscle health, as it helps the body produce red blood cells, which are necessary for oxygen transport. Aim to get at least 2.4 mcg of vitamin B12 per day.
Omega-3 fatty acids: Omega-3 fatty acids are important for muscle health, as they help reduce inflammation and improve muscle function. Aim to get at least 250-500 mg of omega-3 fatty acids per day.
Avoid smoking: Smoking can increase the risk of muscle loss and reduce muscle strength. Quitting smoking can help prevent sarcopenia.
Limit alcohol consumption: Excessive alcohol consumption can also increase the risk of muscle loss and reduce muscle strength. Limit alcohol consumption to no more than one drink per day for women and two drinks per day for men.
Manage stress: Chronic stress can increase inflammation in the body, which can contribute to muscle loss. Practice stress management techniques such as meditation or deep breathing.
Get enough sleep: Sleep is important for muscle recovery and repair. Aim for 7-8 hours of sleep per night.
Stay active: Engaging in regular physical activity throughout the day can help maintain muscle mass
Avoid prolonged periods of inactivity: Sitting or lying down for prolonged periods of time can contribute to muscle loss. Make sure to get up and move around regularly throughout the day.
Get regular check-ups: Regular check-ups with your healthcare provider can help identify any underlying health conditions that may contribute to sarcopenia. This can include conditions such as diabetes, thyroid disorders, or hormonal imbalances.
Overall, the key to countering sarcopenia is to maintain an active lifestyle and a healthy diet. Regular exercise, including resistance training, balance exercises, and cardiovascular exercise, is particularly important. Adequate protein, calcium, and vitamin D intake is also essential for muscle health. Additionally, avoiding smoking, limiting alcohol consumption, managing stress, and getting enough sleep can all help prevent sarcopenia.
20 Exercises to counter Sarcopenia
Here are 20 exercises that can help counter sarcopenia:
Squats: Stand with your feet shoulder-width apart, bend your knees, and lower your hips toward the ground. Keep your back straight and your knees behind your toes. Return to a standing position and repeat.
Lunges: Step forward with one foot, bending your knee and lowering your hips toward the ground. Keep your back straight and your front knee behind your toes. Return to a standing position and repeat with the other leg.
Deadlifts: Stand with your feet shoulder-width apart, holding a weight in each hand in front of your thighs. Bend at the hips and lower the weights toward the ground, keeping your back straight. Return to a standing position and repeat.
Push-ups: Start in a plank position, with your hands shoulder-width apart and your body in a straight line. Lower your chest toward the ground, keeping your elbows close to your sides. Push back up and repeat.
Dumbbell curls: Stand with your feet shoulder-width apart, holding a weight in each hand at your sides. Curl the weights toward your shoulders, keeping your elbows close to your sides. Lower the weights back down and repeat.
Dumbbell triceps extensions: Hold a weight in both hands above your head. Bend your elbows, lowering the weight behind your head. Straighten your arms to lift the weight back up and repeat.
Standing calf raises: Stand with your feet shoulder-width apart, holding onto a stable surface for balance if needed. Raise onto your toes, then lower back down and repeat.
Seated leg press: Sit on a leg press machine with your feet on the footplate. Push the footplate away from you, straightening your legs. Lower the weight back down and repeat.
Lat pulldowns: Sit at a lat pulldown machine, holding onto the bar with your palms facing away from you. Pull the bar down toward your chest, keeping your elbows close to your sides. Return to the starting position and repeat.
Seated rows: Sit at a cable row machine, holding onto the handles with your palms facing each other. Pull the handles toward your chest, squeezing your shoulder blades together. Return to the starting position and repeat.
Plank: Start in a push-up position, but lower your forearms to the ground. Keep your body in a straight line from your head to your heels. Hold this position for as long as you can.
Side plank: Lie on your side, propped up on your forearm. Lift your hips off the ground, keeping your body in a straight line. Hold this position for as long as you can, then switch sides.
Glute bridge: Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground, squeezing your glutes at the top. Lower back down and repeat.
Russian twists: Sit on the ground with your knees bent and feet flat on the ground. Hold a weight in front of your chest. Twist your torso to one side, then the other, keeping your back straight.
Bicycle crunches: Lie on your back with your knees bent and hands behind your head. Lift your shoulder blades off the ground and twist your torso, bringing your elbow to the opposite knee. Switch sides and repeat.
Reverse fly: Stand with your feet shoulder-width apart, holding a weight in each hand. Bend forward at the hips, keeping your back straight. Lift the weights out to the sides, squeezing your shoulder blades together. Lower the weights back down and repeat.
Bicep curl to overhead press (continued): your shoulders. Curl the weights toward your shoulders, then rotate your palms to face forward and press the weights overhead. Lower the weights back down and repeat.
Chest press: Lie on a bench or the floor with a weight in each hand at your chest. Press the weights upward, extending your arms fully. Lower the weights back down and repeat.
Shoulder press: Stand with your feet shoulder-width apart, holding a weight in each hand at your shoulders. Press the weights overhead, extending your arms fully. Lower the weights back down and repeat.
Leg extensions: Sit on a leg extension machine with your feet under the pads. Straighten your legs to lift the weight, then lower the weight back down and repeat.
These exercises target different muscle groups throughout the body and can help to build strength and prevent muscle loss associated with sarcopenia. It’s important to start slowly and gradually increase the weight or resistance as you get stronger. Always consult with a healthcare professional before starting a new exercise routine, especially if you have any underlying health conditions
Dr Neeraj Kaushik, Founder Kaushik Acupuncture