Sarcopenia is the medical term for the age-related loss of muscle mass and strength. It typically begins at around 50 years of age and accelerates more rapidly as you get older. Sarcopenia leads to the muscles having less strength and power, which impairs mobility and balance and limits people’s ability to perform their usual daily tasks and activities. Over time, this can restrict independence and increase the risk of falls and fractures, which significantly impacts the quality of life of those affected. 

While there is no cure for sarcopenia currently, its effects can be mitigated through regular resistance exercise and balance training, optimal protein intake, and the maintenance of an active lifestyle. In this article, we will explore the causes of sarcopenia and outline some strategies and exercises that you can use to combat muscle loss and stay active.

Exercises to Combat Muscle Loss After 50 and Stay Active

Understanding Muscle Loss After 50

Muscle loss is a complex process that is influenced by numerous factors, including aging, hormonal changes, and lifestyle choices such as our diet and physical activity patterns.

Causes of Sarcopenia

• Age-related factors: As we age, our bodies undergo a number of changes that contribute to muscle loss. These changes include reductions in the rate of muscle protein synthesis, which slows muscle growth and repair processes. Nervous system changes include a reduction in motor neurons, which can affect muscle contraction ability. 
• Hormonal changes: Hormonal changes, particularly the age-related reduction in anabolic hormones such as estradiol, testosterone, growth hormone, and insulin-like growth factor-1, negatively impact muscle mass. In women, the loss of estrogen during menopause is also closely associated with decreased muscle mass and strength.
• Lifestyle factors: Inactivity, which is often amplified with age and poor health, is a major contributor to muscle loss, and regular exercise can help maintain muscle mass. Similarly, poor nutrition, specifically inadequate protein intake, can accelerate the process of muscle loss, and it is important to eat a healthy and balanced diet rich in protein to help with muscle maintenance. Some evidence also suggests that excessive alcohol consumption and smoking can play a part in decreasing muscle protein synthesis. 

Health Risks Associated with Muscle Loss

Sarcopenia is closely linked to many significant health risks that can impact people’s lifespan, quality of life, and overall well-being. 

• Falls and fractures: Muscle weakness, a primary symptom of sarcopenia, causes problems with balance and coordination, leading to a significantly increased risk of falls and fractures among older adults. 
• Reduced quality of life: Muscle loss and associated disability in people with sarcopenia mean that they often lose the ability to perform simple tasks like getting out of a chair or walking up stairs. This leads to a loss of independence, frequent hospitalizations, and the need for long-term care, alongside the inability to do things they previously enjoyed. This can detrimentally impact the quality of life and mental well-being.
• Metabolic health risk: Sarcopenia is closely linked to metabolic disorders, including type 2 diabetes and obesity. The loss of muscle mass impairs glucose (sugar) regulation, exacerbating these conditions, while certain conditions like obesity accelerate muscle loss, increasing the risk of physical disability and further metabolic complications. 

Exercises to Maintain and Build Muscle

Strength Training

Resistance exercises are highly effective for maintaining muscle mass and strength throughout life, especially in older age. That’s why the Office of Disease Prevention and Health Promotion recommends that adults complete at least two days of muscle-strengthening activities per week that work all of the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). 

Not only do these exercises improve muscle strength, which reduces the risk of falls and injuries, but they also stimulate muscle protein synthesis to counteract the natural decline in muscle mass that occurs with aging. 

When thinking of strength training, people typically think of weightlifting. While weightlifting is an excellent form of resistance exercise, resistance bands or bodyweight training are also highly effective options. For beginners, starting with bodyweight only and then gradually moving up to adding resistance bands or light weights can be a sustainable way to build a routine of strength training. 

Some great exercises, which can be performed with bodyweight only, resistance bands, or weights, are: 

• Squats
• Lunges
• Tricep dips
• Push-ups
• Sit-ups
• Plank

Flexibility and Balance Exercises

In addition to strength training, flexibility and balance-focused workouts, such as yoga and pilates, can be extremely effective for improving mobility, flexibility, posture, and core strength, which are critical for maintaining good stability and preventing falls, especially in older adults. 

While yoga and pilates classes (or online videos) can be a great way to start with a guided workout, simple balance drills such as standing on one leg or walking heel-to-toe can be another more accessible way to improve balance by practicing for just a few minutes a day.

Cardiovascular Exercises for Endurance

The Office of Disease Prevention and Health Promotion recommends that adults complete 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity every week. 

Low-impact cardio exercises like brisk walking, cycling, and swimming are great complements to muscle-building activities. These low-impact activities support overall cardiovascular health without putting excessive strain on the joints. These activities improve heart and lung function, support healthy circulation, and help regulate body weight, all of which are crucial for maintaining energy levels and reducing the risk of chronic diseases such as heart disease and diabetes.

For a higher-intensity option, high-intensity interval training (HIIT) is highly effective in improving muscle function, body composition, and cardiorespiratory capacity, and is also recommended for integration into training regimes for older adults. 

Building a Sustainable Routine

Setting Realistic Goals

Research suggests that resistance training should be performed at least twice a week for three months to see significant improvements, so it is important to develop a sustainable routine that will allow for consistency over time. 

Starting small with short bodyweight sessions that can be done from home, 10 minutes of balance activities per day, and a walk around the block as cardio can be an effective and sustainable place to start if you are new to exercise. 

Listening to Your Body

To avoid injuries, improve performance, and support recovery, it is essential to perform proper warm-ups and cool-downs before and after each training session. It is also important to schedule rest days to enable your body to recover between sessions, and to listen to your body and take additional rest days as and when they are needed, particularly if you are new to exercise. 

Leveraging Professional Support

Before starting a new exercise regime, it is recommended that you consult a healthcare professional to assess its suitability. It can also be a great idea to work with a personal trainer or physical therapist, who can work with you to develop a tailored exercise plan suited to your individual abilities and needs and provide advice or answer any questions.

Conclusion

Combating muscle loss after 50 is essential for maintaining strength, mobility, and independence as we age. Regular resistance training, balance exercises, and low-impact cardio can significantly slow muscle decline, improve overall health, and enhance quality of life. By taking a proactive approach, including incorporating these exercises into your routine, setting realistic goals, and listening to your body, you can preserve your physical abilities and reduce the risk of falls and injuries. Start today to build a sustainable fitness routine that keeps you active, healthy, and independent for years to come.

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