What is Sarcopenia?

Most of us have heard about Osteoporosis. However, very few are aware of Sarcopenia or the gradual erosion of muscles, strength and function due to ageing. Pune based Dr Suresh Gokhale, 74, writes how to handle it with regular exercise.

The writer Dr Gokhale, 74, believes in regular exercise

Sarcopenia is the loss of muscle mass, strength and function due to ageing. In Greek, it aptly means the poverty of flesh.

Sarcopenia symptoms are mostly seen in large muscle groups like quadriceps (front of thigh), hamstring (back of thigh), pectoral (chest), biceps and triceps. Let’s try and understand the reasons behind it.

Causes of Sarcopenia

There are multifactorial causes of Sarcopenia. One of them is a decrease in the production of certain hormones like the growth hormone, Testosterone (males) and Insulin like growth factor 1 (IGF-1) that can affect muscle strength.

A decline in estrogen levels in females, especially in the menopausal age leads to muscle mass decrease and is replaced by fat. Other factors are the loss of satellite cell function, decrease in Basal Metabolic Rate (BMR), diseases like Diabetes, Rheumatoid Arthritis, Cancer, Aids, post coronary bypass surgery, post bariatric surgery, etc.

A sedentary lifestyle with poor intake and improper diet causes deficiencies of protein, B12, folic acid, minerals and antioxidants. Ageing also decreases protein synthesis and increases breakdown.

Mental tension due to family issues, financial problems, disease related tensions are also one of the reasons.

Diagnosis and treatment

People affected by Sarcopenia often cannot live independently. Poor gait and lack of balance can result in fractures and falls as well as cause osteoporosis. Exercise is only practical remedy to combat Sarcopenia. Before starting an exercise routine, detailed medical history with reports are must. The patient’s fitness evaluation is done and risk factors are studied. Exercise should only be done under medical supervision and with trained staff, with proper breathing. It should be progressive.

My experience

Sarcopenia symptoms can start after 25 years of age with remarkable regression after 65 years. My prescription would be 30 to 40 minutes of strength training for two days, two days of yoga, two days walking or playing games. It is a life long condition and you need to carry on exercising as all benefits are lost if you stop.

An 83 year old gentleman exercising at home. Both his knees have undergone knee replacement surgery

Exercise Routine

There are three body types that you need to understand before starting a routine:

Ectomorph: The term is derived from ectoderm. The body is linear and delicate.

Mesomorph: The term is developed from mesoderm. Here the bone, muscle and connective tissue are highly developed and the person is muscular.

Endomorph: The term comes from endoderm. Here the digestive viscera are massive and highly developed. The person is usually of stocky build.

Dumbbells, bar and free exercises can be done at the home gym. If you are visiting a gym, exercises will be designed by the trainers and management.

There are several advantages of strength training. It is the only exercise which increases strength, muscle tone, power, endurance, mass. It can prevents Osteoporosis, improve body language and boost confidence. Last but not the least, it slows down ageing ,keeps one young at heart, in the mind and body.

It is, in my opinion, the only good addiction.

An example of leg curling

An example of half squat for lower body exercise