Sarcopenia: A Manageable Challenge for Healthy Aging

What is Sarcopenia?

Sarcopenia is the age-related loss of muscle mass, strength, and function. Starting typically in your 40s and beyond, adults lose approximately 8-16% of their muscle mass and strength per decade, with the rate increasing after age 60 (Cruz-Jentoft & Sayer, 2019). This muscle loss can lead to increased risks of falls, fractures, and a decline in overall mobility, affecting independence and quality of life (Peterson & Gordon, 2011).

Why Does It Happen?

Several factors contribute to sarcopenia, including:

  • Hormonal Changes: Reductions in anabolic hormones like testosterone and growth hormone (Frontera & Ochala, 2015).

  • Reduced Activity Levels: Muscle atrophy occurs when muscles are not actively used.

  • Nutritional Deficiencies: Insufficient protein intake, particularly in older adults, exacerbates muscle loss (Cruz-Jentoft et al., 2010).

Without intervention, sarcopenia can increase the likelihood of frailty and chronic conditions such as diabetes and osteoporosis (Sayer et al., 2013).

Exercise: The Key to Prevention and Reversal

Exercise is the most effective strategy for managing sarcopenia. A targeted exercise program can:

  • Rebuild Muscle Mass: Resistance training stimulates muscle protein synthesis, even in individuals aged 80 and older (Peterson & Gordon, 2011).

  • Enhance Recovery and Endurance: Aerobic exercises improve cardiovascular function, aiding muscle repair (Frontera & Ochala, 2015).

  • Improve Balance and Mobility: Balance exercises reduce fall risks, while flexibility training enhances joint mobility.

Combining these elements ensures a comprehensive approach to sarcopenia management.

Why Act Now?

Sarcopenia is progressive but can be reversed or slowed through early intervention. Exercise not only strengthens muscles but also supports metabolic health, energy levels, and longevity (Cruz-Jentoft & Sayer, 2019). Taking proactive steps now can lead to a healthier, more active future.

Our Concierge Services: A Personalized Approach

At Higher Performance Metrics, we provide concierge assessments and customized exercise programs specifically designed to prevent and reverse sarcopenia. Our services include:

  • Evidence-based, one-on-one fitness assessments.

  • High-touch care tailored to your goals and lifestyle.

  • A holistic approach integrating strength, aerobic capacity, balance, and mobility.

Take the First Step Toward Stronger Aging

Don’t let muscle loss limit your independence or vitality. Reclaim your strength and live confidently with our specialized concierge programs.

Click link to schedule your consultation. Visit our contact page for any questions.

References

  1. Cruz-Jentoft, A. J., & Sayer, A. A. (2019). Sarcopenia. The Lancet, 393(10191), 2636-2646. Link

  2. Frontera, W. R., & Ochala, J. (2015). Skeletal muscle: A brief review of structure and function. Calcified Tissue International, 96(3), 183-195. Link

  3. Peterson, M. D., & Gordon, P. M. (2011). Resistance exercise for the aging adult: Clinical implications and prescription guidelines. American Journal of Medicine, 124(3), 194-198. Link

  4. Sayer, A. A., Robinson, S., Patel, H. P., Shavlakadze, T., Cooper, C., & Grounds, M. D. (2013). New horizons in the pathogenesis, diagnosis and management of sarcopenia. Age and Ageing, 42(2), 145-150. Link