3 Exercises to Reverse Sarcopenia

Our bodies undergo many changes as we age, including a decline in muscle mass and function known as sarcopenia. This condition is most commonly seen in seniors and is mainly caused by the loss of muscle that occurs with the ageing process. Without regular exercise, muscle loss can accelerate.

Insufficient muscle mass in seniors can affect their mobility, making everyday activities such as walking, sitting, standing and lifting objects difficult. It can even lead to balance issues, making it hard to stand steadily and increasing the risk of falls. So, it’s very important to prevent and improve sarcopenia.

Sarcopenia usually causes these 5 symptoms at the early stage:

-Difficulty getting up: Needing to support yourself when getting out of bed.

-Decrease in muscle strength: Unable to wring out a towel.

-Frequent falls: Falling more than twice within a year.

-Difficulty walking: Unable to walk at a speed of 0.8 meters per second.

-Difficulty climbing stairs: Unable to climb a flight of stairs in one go.

There are many ways to prevent sarcopenia. Apart from maintaining sufficient protein intake and additional supplements such as vitamin D, selenium, magnesium, and Omega-3 fatty acids, the most crucial way is to increase physical activity. Many people believe that going for a walk or breaking a sweat every day counts as exercise, but this level of physical activity is far from enough and may even result in muscle loss.

The following three exercises can help improve sarcopenia:

Aerobic exercises

Aerobic exercises help strengthen the cardiopulmonary system, boost blood circulation, and increase oxygen supply. It can also help reduce body fat, alleviate chronic inflammation, and lower the risk of metabolic diseases. Common types of aerobic exercise include walking, swimming, and cycling.

Progressive resistance training

Progressive resistance training refers to exercising against resistance equipment or one's body weight to increase muscle strength and endurance. This type of exercise effectively stimulates muscle growth and increases muscle mass. Simple and easy exercises that use resistance bands or water bottles as dumbbells can be performed at home and are suitable for older adults.

Balance training

Balance training can improve body coordination and balance, hence preventing falls. Common balance exercises include standing on one foot, walking on tiptoes, and practising Tai Chi.

You can exercise your body thoroughly and promote overall health by combining aerobic exercises, progressive resistance training, and balance training. But if you have sarcopenia, you should consult your doctor before starting any exercise routine and seek their advice on the best approach for you.

For seniors, it's best to start with easy exercises and gradually increase the intensity based on their physical condition. They should be aware of their limits and avoid exercises that are too strenuous or intense. As sarcopenia may also come with joint degeneration, overexertion can lead to discomfort or even accidents.

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