Ph: (07) 5238 4000 | Email: info@osteophi.com.au
As we age, maintaining muscle health becomes just as important as managing blood pressure or cholesterol. One often-overlooked condition — sarcopaenia — silently weakens the body, increasing the risk of falls, illness, and loss of independence.
Sarcopaenia is the progressive loss of skeletal muscle mass and strength, typically associated with aging. The term comes from the Greek sarx (flesh) and penia (loss). Although some muscle decline is normal over time, sarcopaenia describes an accelerated and unhealthy deterioration.
Muscle loss can begin as early as age 30, and by the time someone reaches their 70s or 80s, they may have lost up to 50% of their muscle mass — unless preventative action is taken!
Sarcopaenia isn’t just about getting weaker — it has far-reaching effects:
🦴 Increased risk of falls and fractures
🚶 Loss of mobility and independence
🏥 Higher hospitalisation and disability rates
🍽️ Metabolic issues like type 2 diabetes
🛡️ Weakened immunity and slower recovery
Several interlinked factors contribute:
Aging: Hormonal changes reduce muscle protein synthesis.
Inactivity: Sedentary lifestyle accelerates muscle decline.
Poor Nutrition: Inadequate protein and low vitamin D levels.
Inflammation: Chronic inflammation damages muscle tissue.
Chronic Illness: Diseases like heart failure, COPD, or cancer can worsen muscle loss.
Sarcopaenia can creep in subtly. Watch for:
Difficulty climbing stairs
Struggling to carry groceries
Noticeably slower walking pace
Frequent fatigue or muscle weakness – basic things seem harder to do
The best part? Sarcopaenia is manageable — and even reversible — with consistent effort.
Regular strength exercises are key. Use:
Free weights
Resistance bands
Bodyweight movements (e.g., squats, lunges, push-ups)
Aim for at least two strength sessions per week, there are some national guidelines that suggest 1.25 hours – 2.5 hours of vigorous exercise per week can help.
Older adults need more protein to maintain muscle. A good target:
1.0 to 1.5 grams of protein per kilogram of body weight daily – some experts even suggest up to 2.0 grams
Choose:
Lean meats
Fish
Eggs
Dairy
Plant proteins (lentils, tofu, quinoa)
Check out Eatforhealth.gov.au if you want to have a deep dive
Vitamin D: Crucial for muscle strength and balance
Omega-3s: Help reduce inflammation and promote muscle growth
Please do consult a healthcare provider before starting supplements
Getting your muscles doing their thing is how they grow back stronger. The usage of your muscles puts energy into repairing them and keeping them strong, this is how we remodel tissues in a healthy way.
Remember everyday movement counts:
Walking
Gardening
Dancing
Stretching
In advanced cases, treatment may include:
Specific strengthening exercise routine
Hormonal therapy
Specific medications under supervision
Again, seek tailored advice from your healthcare provider
Sarcopaenia doesn’t have to be an inevitable part of aging. With the right balance of exercise, nutrition, and awareness, we can maintain strength, mobility, and independence long into later life.
Start today — your future self will thank you.
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