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Writer's pictureLucy-Ann Prideaux

How to prevent muscle loss (sarcopenia) as we age.

Updated: Jul 30




Muscle loss is a real concern for women as they age. Studies show that women can lose 3-8% of muscle mass per decade after 30, and this rate accelerates after 60. This decline, known as sarcopenia, isn't just about aesthetics; it has significant health implications.


Here's why strong muscles are crucial for women:


Metabolic Boost: Muscle is metabolically active tissue, meaning it burns calories even at rest. The more muscle you have, the higher your resting metabolic rate, which helps you maintain a healthy weight, and stay lean as you age.


Improved Strength and Balance: Strong muscles contribute to better balance and coordination, reducing the risk of falls and injuries.


Enhanced Bone Health: Muscle tissue supports and protects our bones. Stronger muscles can help prevent osteoporosis, a familiar condition that weakens bones and increases fracture risk.


Better Blood Sugar Control: Muscles help manage blood sugar levels by absorbing glucose from the bloodstream. This can be particularly beneficial for women with pre-diabetes or diabetes.

Increased Functional Independence: Maintaining muscle mass allows you to perform daily activities with greater ease, promoting overall independence and a better quality of life.


Ways to prevent muscle loss as we age...

The good news is that we can significantly slow down muscle loss and even build muscle mass at any age. Here are some key strategies to think about:


Prioritise Strength Training: Aim for 2-3 strength training sessions per week. Resistance training works by challenging your muscles, stimulating growth and repair. Don't be intimidated by weights – bodyweight exercises, resistance bands, or light weights can be just as effective. These are often used in Pilates classes, so you could also try a class that focuses on strength training.


Classes are great as they blend fitness and social connection.

Focus on whole body functional exercises: Exercises that work multiple muscle groups simultaneously are more efficient for building overall strength. Examples include squats, lunges, push-ups, rows, and planks.


Eat enough protein - Protein is the star when it comes to keeping or building muscle tissue. Try and eat some protein with at each meal or snack. Protein (yogurt, eggs, cheese, fish, lean healthy meat, nuts, seeds, lentils, beans) should never be missing from your plate, and for main meals, make it the star of the dish. This might look like grilled fish and vegetables for dinner, or yogurt with berries and seeds for breakfast.


Stay Hydrated: Proper hydration is essential for muscle function and recovery. Aim to drink plenty of water throughout the day, especially before, during, and after your workouts.


Think Beyond Exercise and Diet:


  • Get Enough Sleep: Aim for 7-8 hours of quality sleep each night. During sleep, your body repairs and rebuilds tissues, including muscle.

  • Manage Stress: Chronic stress can contribute to muscle loss. Incorporate stress-management techniques like yoga, meditation, or deep breathing to keep stress levels in check.


By prioritising strength training, eating a protein-rich diet, and adopting healthy lifestyle habits, you can combat muscle loss and build a strong, healthy body at any age. Remember, it's never too late to start!

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