_edited.png)
Loss of muscle mass can start as early as your late 30’s. Without regular strengthening, the normal aging process can account for up to 8% of muscle loss each year, which can add up to 50% loss in muscle by the time we are 80! As this muscle loss occurs, you start to see rapid declines in health. Luckily, there are simple ways to fight the decline of loss of muscle tissue.
Sarcopenia is defined as a musculoskeletal disease resulting in a rapid loss of muscle mass and strength, especially in the aging population. Loss of muscle mass is strongly correlated with falls and risk of fractures. Daily activities such as stair climbing, lifting, and getting out of a chair becomes more challenging. As a result of muscle loss, people start to lose their independence.
Your physician will be able to perform screening to determine if you have sarcopenia. Sometimes, imaging may be ordered to determine the extent of tissue loss; however, screening and strength testing are usually adequate.
Strength tests can be performed by your health care provider and will include:
Grip strength testing
Sit<>stand test
Walking speed test
Timed up and go test
Test yourself with the sit<>stand test. Take a standard chair (kitchen or dining room chair) that is 17 inches off the ground. Make sure the chair is placed against a wall so it does not move. Set a timer for 30 seconds. Try to stand up fully and sit back down without using your hands for support. Count how many repetitions you can perform in 30 seconds. Compare your repetitions to the averages for your age group in the columns below.
Averages for Women:
60 – 64 years: 12 – 17 times
65 – 69: 11 – 16
70 – 74: 10 – 15
75 – 79: 10 – 15
80 – 84: 9 – 14
85 – 89: 8 – 13
90 – 94: 4 – 11
Averages for Men:
60 – 64 years: 14 – 19 times
65 – 69: 12 – 18
70 – 74: 12 – 17
75 – 79: 11 – 17
80 – 84: 10 – 15
85 – 89: 8 – 14
90 – 94: 7 – 12
Treatment and prevention of sarcopenia includes lifestyle changes, starting with a dedicated fitness program of strength training. This program should include strengthening exercises for all muscle groups performed at least 3 days per week, 40-60 minutes per session, and last at least 12 weeks. Physical therapists and personal trainers can plan a safe, strength training program.
In addition to strength training, it is important to change your nutritional habits to maximize your muscle growth. Diet changes include consuming adequate amounts of protein to build muscle, which is 1.0-1.2 grams of protein for every kilogram that you weigh, per day.
If you or a loved one are facing sarcopenia, consider reaching out to us at David Gilboe and Associates. With over 40 years of experience in Physical Therapy and Occupational Therapy with thousands of patients treated, we can help you develop a personalized plan to regain strength and improve your quality of life.
Comentarios