Q: “Is it possible to slow down age-related muscle loss?”
A: Age-related muscle loss, or sarcopenia, typically begins around age 30 to 35. Maintaining muscle mass depends heavily on protein intake, resistance training and managing comorbidities such as diabetes or cardiovascular conditions.
Physical activity, particularly weight-bearing exercises, is essential for preserving and improving muscle mass. Muscles possess memory; if they are not regularly strengthened, they lose mass naturally. This process causes deconditioning, which accelerates in our mid-30s and affects us significantly in our 50s and 60s. Women, especially, lose muscle mass due to depleting estrogen during menopause, making it crucial to improve muscle mass for bone health and to minimize the risk of osteopenia or osteoporosis.
Good muscle maintenance is a sign of longevity. Stronger muscles help regulate insulin and assist with metabolic conditions like diabetes and osteoarthritis. As a physiotherapist, I believe in both prevention and treatment; muscle-strengthening exercises are vital for overall health regardless of whether an injury or condition is present.
Since the lower limb muscles are the strongest in the body, simple habits – like performing sit-to-stands at a desk, calf raises while brushing your teeth, or standing on one leg while cooking – can effectively improve balance. I recommend 20–30 minute sessions of whole-body strength or resistance training 3–5 times a week, complemented by walking/swimming/yoga or Pilates 2–3 times weekly.
Research confirms that regular protein intake combined with strengthening exercises is the primary solution for sarcopenia. While cardiovascular exercises like running, walking or swimming are beneficial, they should be paired with strength training to prevent muscle loss.
Our Expert: Sam Bhide
Advanced Practice Physiotherapist and Clinical Director of Physiozen Ltd.
Sam Bhide qualified as a physiotherapist in 2006, then completed a master’s degree in MSK Physiotherapy (2010) and further certifications as an Independent Prescriber (2022) and Injection Therapist (2016). She is the clinical director/founder of Physiozen Ltd. a holistic and wellness physiotherapy clinic in Surrey, UK. She is a guest lecturer involved in research to improve health and wellness and holds leadership roles on various physiotherapy committees.
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