4 Exercises To Help Prevent Sarcopenia

The right combination of exercises provides benefits for maintaining muscle health and strength into old age, helping prevent sarcopenia and its complications.  

Sarcopenia is the loss of muscle mass, strength, and function influenced by the aging process. This condition poses a serious health challenge for the elderly, as long-term sarcopenia can affect their ability to perform daily activities.  

However, steps can be taken to prevent or reduce the risk of sarcopenia, one of which is engaging in appropriate physical exercises.  

Dr. Paskalis Andrew Gunawan, Sp.PD-KGer, a Consultant Geriatric Internal Medicine Specialist at Tzu Chi Hospital, recommends that physical exercises to prevent sarcopenia should cover all aspects, including strength training, endurance training, flexibility training, and balance training.  

Here are some types of exercises that are effective in preventing sarcopenia:  

1. Strength Training  

Strength training involves the use of external weights, such as dumbbells, barbells, or as simple as water-filled bottles. With consistency and proper technique, this type of exercise is highly effective for building and increasing muscle mass.

2. Aerobic Exercise  

In addition to being beneficial for cardiovascular health, aerobic exercises help maintain muscle mass. Activities such as cycling, swimming, and brisk walking can improve the body's oxygen utilization, which is essential for muscle health.  

3. Yoga and Pilates

Yoga and Pilates focus on stretching, posture, and body stability. These exercises help prevent injuries and improve muscle elasticity.  

4. Tai Chi

Tai Chi is a traditional Chinese martial art that combines body movements, breathing, and meditation. While its movements may appear slow, Tai Chi engages multiple muscle groups and can enhance muscle strength, balance, and flexibility. It has also been shown to effectively reduce the risk of falls in vulnerable elderly individuals.  

Preventing sarcopenia through proper physical exercise is a vital step toward improving overall quality of life. Incorporating strength training, aerobics, yoga, Pilates, or Tai Chi into your fitness routine can strengthen and preserve muscle mass while reducing the risk of sarcopenia as you age.  

Consult a geriatric internal medicine specialist at Tzu Chi Hospital before starting any exercise program, especially if you have specific medical conditions or are recovering from an injury.  

 

This article has been medically reviewed by Dr. Paskalis Andrew Gunawan, Sp.PD, Subsp.Ger (K), FINASIM.