2. Fitness Training
General physical fitness is the ideal for any age. To prevent sarcopenia from taking place or restore muscle strength after the effects have begun, overall fitness is strongly recommended.
The first muscular atrophy experienced with sarcopenia is often found in fast-twitch fibers: those responsible for immediate bursts of action but tire quickly. These are balanced in the body by slow-twitch muscle fibers that are used for endurance and consume oxygen to produce energy for muscle contraction. (22) This explains why reflexes and mobility slow as we age. Fitness training that includes aerobic exercise keeps the fast-twitch fibers in use, preventing atrophy. (21)
Aerobic/endurance exercise that raises heart rate is known to increase muscle mass, although not to the extent of RT. A combination of aerobic, RT, and flexibility training has been consistently shown to prevent and ameliorate sarcopenia. (24) Aerobic exercise also aids weight (fat) loss. (25) Strenuous workouts for elderly people (relatively speaking) are most effective. (26)
3. Walking
Simple walking is one of the best exercises for older people. A large Korean study of 3598 men found that those who regularly walked were significantly less likely to show signs of sarcopenia. (27) Walking is a skill mastered before the age of two and becomes the most natural physical activity in which we engage. We may not think about it but it’s a weight-bearing exercise!
In short order, Nordic walking (which increases the number of muscles used, increasing exertion) promotes muscle strength and functional performance, with implications for the reduction of both muscle and bone loss. (28)
Watch the short video below for a description of Nordic walking with instructions on how to do it.
Nutrients That Fight Sarcopenia
We recognize the importance of the foods we eat in all stages of life. Below are key nutrients that will help to prevent and reverse sarcopenia as we get older.