Sarcopenia involves the gradual loss of muscle strength, muscle mass, and physical function as people age. Reduced physical activity can contribute to this process. Poor nutrition can also affect muscle health.
Caregivers can support habits that help older adults maintain strength and physical function. These habits include regular movement, appropriate strength-building activities, and adequate nutrition.
Support Strength-Building Activities
Resistance and strength exercises help older adults maintain muscle strength. They can also support mobility and independence.
Strength-building activities may include:
- Standing up and sitting down from a chair.
- Using resistance bands as directed.
- Performing prescribed exercises.
- Practicing safe transfers.
- Walking as part of an approved activity routine.
- Participating in safe household tasks.
Strength-building does not always require a formal workout. Everyday activities can provide opportunities for safe movement.
For example, an older adult may stand while completing part of a grooming routine. They may walk to the dining area instead of remaining seated. They may participate in light household tasks when appropriate.
Can someone still build muscle in their 60s, 70s, or 80s?
Yes. Older adults can build muscle and improve strength at any age. Research has shown meaningful improvements in muscle mass and strength among older adults. This includes people in their 80s and 90s.
In a Bob & Brad podcast with Professor David Scott, exercise scientist and researcher at Deakin University, he discusses research showing that older adults can respond to resistance training even at advanced ages.
The key is consistent strength-building activity. Older adults can benefit from:
- Resistance training: Strength exercises are a key strategy for maintaining and building muscle. Many guidelines recommend strength training at least two days per week when it is safe and appropriate.
- Progressive challenge: As an exercise becomes easier, a qualified professional may gradually increase the challenge. This can include more resistance or repetitions.
- Adequate protein: Protein supports muscle health. Older adults may have higher protein needs than younger adults. A healthcare professional or dietitian can recommend an appropriate amount.
- A focus on function: The goal does not have to be lifting heavy weights. Maintaining the strength needed to walk, stand, transfer, and perform daily activities is a meaningful achievement.
Watch the full video here:
Reverse Muscle Loss in Just 10 Minutes a Day
This video features Bob and Brad, along with guest Dr. Tryan, presenting a 10-minute full-body strengthening routine designed to prevent muscle loss and build strength as you age. The routine is adaptable for different fitness levels, emphasizing safety, proper form, and the importance of protein intake.
Consider the SARC-F Assessment
The SARC-F is a short screening questionnaire that looks at strength, walking, rising from a chair, climbing stairs, and falls. A score of 4 or higher may indicate the need for further assessment. The SARC-F does not diagnose sarcopenia. Caregivers should follow agency guidelines when using the tool and report concerning changes in strength or function according to the care plan or agency policy. Take the assessment here.
Caregivers are in a unique position to encourage movement and notice changes in daily function. When caregivers follow the care plan and communicate concerns, they help support the older adult’s health and independence.
Frequently Asked Questions
What is the best exercise for preventing sarcopenia?
Strength-building exercise plays an important role in maintaining muscle strength. The right activity depends on the person’s abilities and health needs. Follow the care plan and guidance from the healthcare or therapy team.
Does walking help prevent sarcopenia?
Walking supports mobility and physical activity. It may not provide enough resistance to maintain muscle strength on its own. Strength-building activities can provide an important addition when they are safe and appropriate.
Can everyday activities help maintain muscle strength?
Yes. Safe activities such as standing from a chair or participating in household tasks can provide opportunities for movement.
What if an older adult has difficulty with an activity?
Do not push the person to continue if they cannot perform the activity safely. Follow the care plan and report new or worsening difficulty according to agency policy or supervisor guidance.
How can caregivers encourage strength-building without making it feel like exercise?
Build movement into normal routines. Encourage safe participation in grooming, dressing, walking, meal preparation, and other daily activities. Give the older adult time to do what they can safely do for themselves.
