Sarcopenia means “little muscle.” We lose muscle mass beginning at age 30 and every year, a person may lose 2% of their muscle mass. Dynapenia is the age-related loss of muscular strength not related to a neurologic or muscular disease.
The causes of sarcopenia and dynapenia include immobility, sedentary lifestyle, change in protein metabolism (more protein degradation than synthesis), poor nutrition, hormonal changes, (decreased growth hormone and testosterone and increase in cortisol and cytokines), loss of nerve supply to muscles because of disuse, and chronic diseases.
Sarcopenia leads to frailty, decreased functional reserve, decreased strength, decreased metabolic rate, and deconditioning, loss of independence, poor quality of life, and earlier death.
The good news is that sarcopenia can be optional.
Yes. You can choose not to have sarcopenia. It is not carved in destiny.
How to Prevent Sarcopenia and Dynapenia
Sarcopenia and dynapenia can be prevented and reversed by proper nutrition, protein intake, and resistance training or weight lifting.
Multiple studies have shown that there is an increase in the improvement of the muscle fibers and metabolic effects associated with exercise and weight training. This increases elements like strength, speed power, endurance, cardiovascular capacity, balance and coordination, agility, stability, and mobility. Qualities we need throughout our lives.
The LIFTMOR Trial studied weight raining on elderly women with osteoporosis and osteopenia. Their findings showed an increase in bone density and functional performance without adverse events in the study groups.
A study was done among ten 90-year-olds from a nursing home for 8 weeks. High-intensity strength training in nonagenarians. Effects on skeletal muscle., The exercises consisted of weight training. Some patients even have coronary artery disease and osteoarthritis. At the end of the training period, strength gains improved 174 percent and walking speed enhanced by 48 percent. Some subjects no longer needed canes to walk. No complications were observed during the training. After the study, the patients resumed their usual lifestyles, and a loss of strength occurred within four weeks.
The Musculoskeletal system is the only organ system that can improve other organ systems. Refer to this post. Health Benefits of Weight Training.
It is possible for an elderly woman to lift heavy barbells. Watch:
80 Year Old Powerlifting Grandma Shirley Webb Can Deadlift 255 Pounds
Related Readings:
- The Story of KAATSU. The Incredible Technique for Muscle Toning and Hypertrophy
- The Science of KAATSU Training
- Precautions in KAATSU or Blood Flow Restriction Training
- The Game-Changing Uses of KAATSU
- Sarcopenia: The Scourge of Aging
- The Metabolic Syndrome
- The Sedentary Life
- How the Body Saved Itself. Part 2: A Story of Organ Cooperation
- How the Body saved Itself. Part 3. Exercise Benefits the Internal Organs
References:
Fiatarone MA et al. High-intensity strength training in nonagenarians: effects on skeletal muscle. JAMA 1990 Jun 13 263 30293034
Sehl ME, Yates FE. Kinetics of human aging: I. Rates of senescence between ages 30 and 70 years in healthy people. J Gerontol Biol Sci. 2001; 56: B198-B208.
Review Article: Sarcopenia: Causes, Consequences, and Preventions. The Journals of Gerontology: Series A, Volume 58, Issue 10, October 2003, Pages M911–M916, https://doi.org/10.1093/gerona/58.10.M911.
Law, Clark, and Clark., Resistance Exercise to Prevent and Manage Sarcopenia and Dynapenia. Annu Rev Gerontol Geriatr. 2016; 36(1): 205–228. doi: 10.1891/0198-8794.36.205
Photo Credit:
80 Year Old Powerlifting Grandma Shirley Webb Can Deadlift 255 Pounds.
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