Strategies to Prevent Sarcopenia including Resistance Bands and Dumbbell Weights
- Kim Atherton
- Jul 26
- 3 min read
Updated: Aug 1
Sarcopenia is a musculoskeletal disease. It is the age-related and sedentary lifestyle-related loss of muscle mass and strength which is largely preventable. Some of the causes of sarcopenia are listed below. How we can prevent loss of muscle and increase muscle mass is also discussed.
The causes of Sarcopenia are largely:
Physical Inactivity - from ageing and sedentary lifestyles
Poor Food and Nutritional choices - the body can become insulin resistant with "sarcopenic obesity" (where muscle wastes away while fat stores increase)
Inflammation - as a result of poor dietary and lifestyle choices, and toxin exposures
Strategies to Prevent Sarcopenia through Exercise
Sarcopenia can be effectively mitigated through regular physical activity. Here are some key strategies:
1. Preventing Sarcopenia with Resistance Training
Resistance training is the best way to avoid muscle loss and increase muscle mass.
Engage in strength training exercises at least 2-3 times a week.
Focus on major muscle groups using free weights, resistance bands, or weight machines.
Incorporate body-weight exercises like squats, push-ups, and lunges.
See links to great, simple resistance band exercises and simple dumbbell lifting exercises.
2. Preventing Sarcopenia with Aerobic Exercise
Include cardiovascular activities such as walking, cycling, or swimming.
Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
Consider interval training to enhance muscle endurance and cardiovascular health.
3. Preventing Sarcopenia with Flexibility and Balance Training
Incorporate stretching exercises to maintain flexibility and range of motion.
Practice balance exercises, such as tai chi or yoga, to prevent falls and injuries.
4. Consistency and Progression
Establish a regular exercise routine and gradually increase intensity and volume. This is called progressive overload.
Monitor progress and adjust workouts to continue challenging your muscles.
5. Nutrition and Hydration
Ensure a healthy diet is followed - the Mediterranean Diet is my preferred recommendation.
Ensure adequate protein intake (25-30g in each meal) to support muscle repair and growth.
Stay hydrated (2-3L per day) to maintain overall health and optimize exercise performance.
Incorporating Omega-3 Fish Oils, or oily fish consumption is thought to assist muscle mass building. The best fish are the SMASH fish (Salmon, Mackerel, Anchovies, Sardines, Herring)
Strategies to prevent Sarcopenia therefore come down to exercise and good healthy nutritional and lifestyle choices.
By incorporating these exercise and nutritional strategies into a regular routine, individuals can significantly reduce the risk of sarcopenia and maintain muscle strength and function as they age.
If you would like to discuss what you can do both physically, nutritionally and how to make lifestyle changes to improve your muscle mass, then please don't hesitate to book in for a consultation.
Sign Up for Further Educational Material
If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page.
References:
ARTICLE/CONTENT DISCLAIMER
The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.
Comments