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Use It Or Lose It - Quick Guide

Writer's picture: elbyelby
Jun 9, 20242 min read

Updated: Jun 19, 2024

What is Sarcopenia

Sarcopenia, commonly known as muscle loss due to ageing, can significantly reduce the quality of life in individuals over 40. Recognising the signs and taking proactive measures can help mitigate its effects and maintain strength and mobility as you age. So let's explore, use it or lose it.

Use it to lose it
Use it or lose it

Understanding Sarcopenia -'use it or lose it'

  • Definition: Sarcopenia is the progressive loss of muscle and strength, which typically accelerates after the age of 40

  • Causes: Factors include ageing, reduced physical activity, inadequate protein intake and hormonal changes.

  • Consequences: Increased risk of falls, frailty and decreased independence affecting overall health and lifestyle.




Self-Reflection Questions

  • Do you feel weaker or more tired performing tasks that were once easy?

  • What steps can you take today to incorporate more protein into your diet?

  • How can you adjust your weekly routine to include strength training and physical activity?


Strategies to Combat Sarcopenia

  • Strength Training: Engage in resistance exercises 2-3 times per week. Activities like weight lifting, resistance bands, or bodyweight exercises like squats and push-ups help build muscle mass and strength. 

  • Adequate Protein Intake: Ensure you are consuming enough protein. Include lean meats, fish, eggs, dairy, and legumes. Seek the advice of a dietician. 

  • Regular Physical Activity: Besides strength training, incorporate aerobic exercises like walking, cycling, or swimming to improve overall fitness and muscle function. 

  • Consult Your Doctor: Regular check-ups with your doctor can help monitor muscle health and provide guidance tailored to your needs. 


Conclusion

Sarcopenia does not have to be an inevitable part of aging. With the right strategies, including strength training and proper nutrition, you can maintain your muscle mass and strength well into your later years. Taking action now can significantly improve your health and independence as you age.


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