What sarcopenia is
It's the loss of muscle mass, strength and function associated with ageing. The 2019 European consensus (EWGSOP2) put the focus on strength rather than just the amount of muscle: losing strength is the first thing that limits daily life.
Its consequences go beyond appearance: a higher risk of falls and fractures, more difficulty getting up, climbing stairs or carrying things, and less independence over the years.
How to tell if you're losing strength
Two simple tests used in clinics:
- Chair stand: sit on a chair without armrests, arms crossed, and stand up and sit down five times as fast as you can. Taking more than 15 seconds suggests low leg strength.
- Grip strength: measured with a dynamometer. Many health centres have one.
If you find it hard to get up off the floor or out of a low chair, or your shopping feels heavier than it used to, mention it to your doctor.
How to slow it down
1. Strength training
This is the measure with the strongest evidence. Two or three sessions a week of exercises for the major muscle groups, gradually increasing the load. It works at any age: strength gains have been seen even in people over 90.
2. Enough protein
Older muscle needs more protein to respond to training. Experts recommend 1 to 1.2 grams per kilo of body weight per day for healthy people over 65, spread across meals. There's more detail in our nutrition article.
3. Move throughout the day
Spending many hours sitting speeds up muscle loss. Walking, taking the stairs and getting up often all add up.
Where to start
If you've never done strength training, our beginner weights level is designed exactly for this: bodyweight exercises and light loads you can do at home.
Sources
This article is for information only and does not replace an assessment by a doctor, physiotherapist or other health professional.