Most people are familiar with the condition Osteoporosis, also known as bone loss; its relation to aging and its incapacitating effects. There is a similar condition that’s equally debilitating, dealing with skeletal muscle loss and its relation to aging. However, fewer people know what this is called. The condition, Sarcopenia has its root in the Greek language. Sarcopenia means “poverty of the flesh”. To use the word poverty to describe skeletal muscle loss is a clear indication that this condition is not good for us, and here’s why.
As young adults, muscles are an object of vanity, because let’s face it, few things are as attractive to us as a lean body with well toned muscles, regardless of age. In actuality, muscles are far more than an object of vanity. Muscles have the largest influence on our body’s ability to produce heat, to burn calories and to strengthen our bones. Muscles help us to have good mobility, posture and balance. As we age we tend to lose this valuable resource, which can greatly impact our quality of life. Some of the signs of Sarcopenia that we might see in the elderly include a slow shuffling gait, the fear of falling, and a weakened/ frail appearance.
The good news is there is a way for many to prevent and possibly even reverse this condition. As a professional personal trainer for over 25 years, with a wide range of clientele…including many seniors, I can say this with absolute confidence because I have witnessed it firsthand countless times. And there’s even more good news; it’s not as hard to accomplish as you might think, if done correctly. That way is exercise in general, and resistance training in particular. Both the medical and fitness communities agree that good old fashioned weight training is, by far, the best means to address Sarcopenia. Since muscle loss is usually a precursor to bone loss, this important activity protects you from both conditions.
It’s never too late to start a weight training program. The key is to stick to the basics, to train within your limits and to be patient. Benefits can be achieved within the first 21 days by training as little as 15 minutes, 2 to 3 days per week. For those who’ve never weight trained before, an experienced personal trainer can be worth their weight in gold whether for a long or short term. Though its name is not widely known, Sarcopenia, or skeletal muscle loss, has a profoundly negative impact on our quality of life as we age. Fortunately with weight training, it doesn’t necessarily need to happen.