Are you losing strength year on year? Time to check your muscle health

The Hindu

4 days ago

Most of us start noticing minor alterations in our physical functioning with age. Activities such as lifting boxes, getting up from a chair, or climbing stairs, become a little bit harder. Some dismiss such alterations as part of normal ageing, but they are actually signs of sarcopenia. With advancing age, we progressively lose muscle strength, mass, and overall muscle function. In addition, the majority of individuals do not have an idea of how prevalent and severe sarcopenia is.
Understanding sarcopenia
The etymology of the term 'sarcopenia' stems from Greek words 'sarx,' meaning flesh, and 'penia,' meaning loss. It refers to progressive loss or reduction in skeletal muscle precipitated by ageing. We can lose 3–5% of muscle mass every decade from age 30, and after 60, the rate accelerates. The loss can affect anyone, especially those with less active lifestyles; it is not just athletes or seniors that this happens to.
Muscles are crucial for posture, movement, and overall functioning. Thus, loss of independence and quality of life can occur when your muscles start to get weaker. Sarcopenia, as with most other diseases, is often ignored in the initial phase. You might notice more fatigue, slowness in walking, or trouble lifting objects that were once easy to lift. There could be symptoms like atrophy of limb muscles, a slower gait, and even an increased risk of falling. Though some may attribute these signs as harmless, they signal an impairment that can get very debilitating when left unchecked. Sarcopenia also enhances the likelihood of hospitalisation, falling, fractures, and mortality. Despite sarcopenia's serious complications, it often goes undiagnosed and untreated.
Diagnosis and treatment of sarcopenia
Simple tests can identify sarcopenia. Physiotherapists, trained professionals, can use clinical tools like grip strength, walk speed, and sit-to-stand tests to detect early signs of muscle weakness. Overall health and muscle health are importantly indicated by grip strength.
Once diagnosed, there is no call for a miraculous cure. Instead, movement—purposeful, structured, and focused movement with a physiotherapist's guidance—is the best therapy. Prevention, treatment, and even the reversal of sarcopenia are up to physiotherapy. A physiotherapist does not merely write prescriptions; they design programmes tailored to each patient's age, ability, and underlying medical conditions.
Stability exercises might be appropriate for a person having difficulties with balance, whereas low-impact resistance exercises might be suitable for a person with knee arthritis. Resistance training is the most appropriate exercise for sarcopenia. Resistance training is all about building muscle strength, while aerobic exercises are appropriate for the heart. Light weights, resistance bands, or one's own body weight can be utilised for this. To prevent injury, physiotherapists should guide patients to perform these exercises gradually, safely, and effectively, thereby building strength.
Need in senior citizens
Resistance training and balance exercises are important for elderly citizens. To offer complete enhancement of physical function, physiotherapists also incorporate endurance and flexibility training. Fear— fear of falling, fear of hurt, or fear that their status will deteriorate—is one of the principal barriers to overcome for individuals with sarcopenia. Physiotherapists address this on a psychological as much as on a physical level. Physiotherapy restores strength and helps gain confidence by imparting effective techniques, correcting postures, and providing a secure exercise setting.
Take the case of Mr. X, for instance. Last year, the 68-year-old retired educator noticed that he was moving slowly, was more tired than normal, and could not easily get out of his chair. Initially, he attributed it to a natural part of ageing, but when he fell twice in the space of a month, nothing was the same again. He was investigated and diagnosed with sarcopenia after a trip to a physiotherapy clinic. He managed to regain his strength through the use of a tailored resistance training regimen at home, some dietary advice from a dietician, and regular balance exercises. Six months later, he is again taking morning walks and, more importantly, he feels good about his body.
Nourishment is as vital as physical therapy. Older people often don't get enough protein for muscle repair and growth. To ensure patients receive the amount of protein they need (usually 1–1.2 grams per kilogram body weight) as well as essential nutrients such as vitamin D and calcium, physiotherapists tend to collaborate with dietitians.
Early diagnosis and treatment, vital
Early treatment is crucial. The longer muscle loss goes untreated, the harder it becomes to reverse. Physiotherapists advise that all people over 50 should undergo routine screening, especially if they've not been active, recently been unwell, or have seen a reduction in their capabilities. In its initial stages, early physiotherapy can both halt sarcopenia and reverse it. Home visit physiotherapy services, community fall prevention programmes, and group exercise classes are all successful models being utilised in India and abroad.
So, if you think that you have sarcopenia, what should you do? Begin by paying attention to your own body. Are you getting weaker or more tired than normal? If the answer is yes, seek help.
(Dr. P. Antony Leo Aseer is professor, principal & chief physiotherapist Sri Ramachandra Faculty of Physiotherapy, Sri Ramachandra Institute of Higher Education and Research, Chennai. [e-mail])