Reduce the risk and impact of age-related muscle reduction

By Joe DeLeo, LMH Health

Many adults are familiar with osteoporosis. This “silent disease” afflicts our bodies through the deterioration of our bones. Over time, our bones become thinner because of low bone mass and bone tissue loss.

The other disease that afflicts all aging adults is sarcopenia, or muscle reduction with aging. While it is not as commonly talked about, it is just as prevalent and often precedes osteoporosis.

For some people, loss of lean muscle mass can begin as young as 30, which is about two decades earlier than osteoporosis usually kicks in. As we age and lose muscle mass, this can reduce our strength, metabolic rate and mobility, as well as how efficiently our heart and lungs work. Sarcopenia also can be tied to weight gain and development of diabetes.

Here are some other facts about sarcopenia:

• Sarcopenia is thought to affect 30 percent of people older than 60 and more than 50 percent of people older than 80.
• Recent estimates say 45 percent of the older U.S. population is affected by sarcopenia.
• Age‐related muscle weakness dramatically increases the risk for falls. A large number of elderly people who fall do not continue living in their homes. One-half of accidental deaths among people 65 and older are related to falls.
• Although age‐related muscle loss is inevitable, therapies and interventions that can halt or reverse these effects hold great promise and are a realistic possibility.

None of us can outrun or outsmart the aging process. But we can make good choices to ensure we are reducing the risk and impact of sarcopenia. Here are some basics:

• Get an average of eight hours of sleep each night
• Drink water throughout the day to remain well-hydrated
• Walk every day for exercise

Strength training also may prove beneficial. Remember to stick with the basics. You do not have to use weights to gain benefit. Any resistance training -- using your own bodyweight -- is beneficial. Pushups, squats and suspension trainer rows are excellent options. Aim for two to three sessions each week and work up to three sets of 10 targeting the large muscle groups in your legs and arms. Another great option to build strength and capacity is to just carry a weight. Hold any of these in one or both hands: a dumbbell, kettlebell, grocery bag, suitcase or duffle bag filled with a moderate to heavy load. Then walk for time or distance beginning with short time frame such two to three sets of one to two minutes per set.

If you decide to use weights, make sure you are supervised by an instructor who knows how to teach strength training skills and has experience working with the older adults. Both are important.

Joe DeLeo is a certified strength and conditioning specialist for LMH Health. He can be reached at Joseph.DeLeo@LMH.org.