What is decreased muscle mass?
Decreased muscle mass, known medically as sarcopenia, is a common condition characterized by loss of skeletal muscle tissue, strength, and functionality that occurs with aging and certain illnesses. This progressive loss of muscle mass can start as early as age 30 and continues into old age.
Some key points about decreased muscle mass:
- It is estimated that after age 50, adults lose 3-5% of their muscle mass per decade
- Loss of strength due to decreased muscle mass is associated with reduced mobility, poor balance and injury risk in seniors
- Decreased muscle mass is linked to slowed metabolism and weight gain
- Lack of exercise, poor nutrition, hormonal changes, and inflammatory diseases can accelerate muscle loss
Some symptoms of decreased muscle mass include:
- Fatigue, exhaustion
- Weak hand grip strength
- Difficulty performing daily tasks like climbing stairs
- Frequent falls or difficulty getting up from chairs/bed
To reduce muscle loss, it's important to engage in strength training and load-bearing exercises 2-3 times per week along with getting adequate protein and nutrients. Some great muscle-building exercises include:
- Lifting weights
- Working with resistance bands
- Bodyweight moves like pushups/squats
- Yoga and Pilates