What is the Impact of Exercise on Sarcopenia
Sarcopenia, a condition characterised by the progressive loss of skeletal muscle mass and associated strength, is a significant public health concern, especially as the global population ages - an estimated one in five Australians over the age of 65 are living with sarcopenia.
The importance of maintaining muscle mass is often underestimated, however it is one of the most crucial considerations for healthy ageing.
Sarcopenia is linked to almost all common chronic diseases, including an increased risk of cardiovascular diseases, kidney disease, diabetes, and cancer.
While muscle mass typically starts to decline around the age of 30, the rate of loss can accelerate significantly after the age of 60, leading to notable reductions in muscle strength and function.
Whilst sarcopenia is a natural part of the ageing process, it can also be accelerated by factors such as a sedentary lifestyle and poor nutrition.
The diagnosis of sarcopenia typically involves measuring muscle mass and function. Methods such as the dual-energy X-ray absorptiometry (DEXA) scan can assess muscle mass, while grip strength tests and gait speed measurements evaluate muscle function.
What are the Dangers of Sarcopenia?
Sarcopenia poses several serious health risks, especially as we age. Firstly, the reduction in muscle strength can impair balance and coordination, significantly increasing the risk of falls and fractures.
Falls are a leading cause of injury and death in older adults, and sarcopenia is a major contributing factor. Patients with sarcopenia are at least three times more likely to have a fall in the next two years. This is made even more alarming when you consider that in Australia, falls are the leading cause of injury hospitalisation and death - 43% of injury hospitalisations and 42% of injury deaths are caused by falls each year.
Furthermore, decreased muscle mass and strength can lead to difficulties in performing daily activities such as walking, climbing stairs, and carrying objects, which can severely impact quality of life and independence.
In addition to physical impairments, sarcopenia is often associated with metabolic complications. Muscle tissue plays a crucial role in glucose metabolism; therefore, its decline can lead to insulin resistance and an increased risk of type 2 diabetes.
Sarcopenia is also linked with a higher incidence of cardiovascular diseases, such as heart failure, hypertension, and chronic heart disease.
Moreover, sarcopenia can contribute to the development of frailty, a syndrome characterized by decreased strength, endurance, and physiological function, which increases an individual's vulnerability to adverse health outcomes.
Frailty can lead to longer hospital stays, higher healthcare costs, and increased risk of poor health outcomes and death.
Can Exercise Prevent and Improve the Symptoms of Sarcopenia?
Exercise is one of the most effective strategies to combat sarcopenia, and resistance exercises in particular are often recommended as first-line treatment. Engaging in regular physical activity can help maintain and even increase muscle mass and strength, thereby reducing the risk of the associated health complications.
Different types of exercise, including resistance training and aerobic exercise, can collectively address various aspects of muscle health.
1. Resistance Training:
Resistance training, also known as strength training or lifting weights, is particularly effective in stimulating muscle growth and improving muscle strength.
This type of exercise involves the use of free weights, resistance bands, or body-weight exercises to create tension in the muscles, prompting them to adapt and increase in size and strength.
Studies have shown that resistance training can significantly enhance muscle mass and strength in older adults, even those who are frail or have chronic conditions, so it’s never too late to start!
A typical resistance training program for preventing or treating sarcopenia should include exercises targeting all major muscle groups, performed two to three times per week.
Progressive overload, which involves gradually increasing the resistance or weight used, is essential for continued muscle adaptation and growth. By consistently challenging ourselves through increased load, we are able to reduce the risk of fall and fall related injuries, develop muscle mass, enhance range of motion, and improve balance and coordination.
2. Aerobic Exercise:
While resistance training directly impacts muscle mass and strength, aerobic exercise is crucial for overall cardiovascular health and can complement the benefits of resistance training.
Aerobic exercise helps to increase blood flow and oxygen delivery to the muscles, supporting their health and function.
It can also aid in weight management and reduce the risk of metabolic diseases, further contributing to the prevention of sarcopenia.
In a study by the Diabetes Prevention Program Research Group, subjects participating in 150 minutes of aerobic exercise per week achieved a 38% reversal of existing metabolic syndrome and a 41% reduction of new onset of metabolic syndrome.
Conclusion
Sarcopenia is a prevalent and debilitating condition that poses significant health risks, particularly for the ageing population, but exercise intervention can help prevent and even reverse its impacts.
If you are worried about feeling energised, confident, and resilient as you age, then now is the time to engage in regular physical activity tailored to their abilities and health status. Taking action today will ensure you can preserve muscle mass and strength, maintain your independence, and enjoy a better quality of life!
