As we age, our health naturally declines. One of the key things that most people notice as they age is their muscle strength declining.
Loss of muscle strength can result in fragility, an increase in the risk of falls, a reduction in confidence and more. Unfortunately, it is not a fun part of ageing, but it is natural. The good news is that there are things you can do to minimise its impact on your everyday life, including exercising, eating a healthy diet and introducing a personal alarm system so that help is available should you need it.
In this article, we will take a look at what causes muscle loss as you age, how to maintain independence and peace of mind from personal alarm systems as well as tips on what you can do to help build muscle as you age.
The ageing process can lead to a gradual loss of muscle mass and strength, starting at the age of 40. Muscle loss is estimated to be around 0.5-1%* each year. The loss of muscle mass as you age is very common, also known as sarcopenia.
The medical definition of sarcopenia is the gradual loss of muscle mass, strength, and function. The condition commonly affects the elderly and is thought to occur as a result of ageing.
– Cleveland Clinic
As we said, it is a natural process to lose muscle strength as you age and that can be for a number of reasons. Some of the key reasons include:
A lot of these reasons are natural and cannot be helped but there are some adjustments you can make to your life to try and reduce the risk of muscle loss as a result.
Other risks associated with muscle loss
There are a number of risks associated with the loss of muscle as we age. According to Cleveland Clinic, “Sarcopenia can greatly impact your quality of life by reducing your ability to perform daily tasks. It can lead to the loss of your independence and the need for long-term care”.
This can have a huge impact on your physical and mental health, including the increased risk of falls, fragility, poor balance, depression, anxiety and more.
If you or your loved ones are really struggling physically and mentally with the loss of muscle strength then there are ways to help. There are some things you can put in place to try to help.
Our personal alarm systems such as the Falls detector or Lifeline & Pendant (pictured above), are great tools to help reassure you that should you or your loved one have a fall due to muscle fragility, help is available 24/7. Knowing that there is help available at any time is very reassuring for those who are suffering and their families. This can help bring confidence back to those suffering and improve their mental health.
Two key things can be done to help strengthen your muscles as you age:
According to a report from the Department of Health, it is recommended
that adults aged 19 to 64 years should “undertake physical activity to improve muscle strength on at least two days a week” and adults aged 65 years and older who are at risk of falls should “incorporate physical activity to improve balance and co-ordination on at least two days a week”.
Check out our top low impact sports to help you to stay active.
Tip: Wearing a personal alarm system can help to provide confidence when performing physical activity.
Maintaining a healthy diet is another important way to build muscle as you age. Nutrition plays a key role in the prevention and treatment of sarcopenia. Energy intake decreases by almost 25% between 40 and 70 years of age, leading to inadequate intake of macro- and micronutrients**
Therefore, your body must have all the necessary nutrients to maintain and build muscle and reduce the risk of sarcopenia.
Muscle loss as we age is natural, but it doesn’t need to impact your everyday life too much if you put the right steps in place now and into the future to build muscle strength.
If you are already suffering from muscle loss and want extra support and peace of mind while you build muscle strength, a personal alarm system could be the key.
Check out our packages now and get in touch with the experienced Red Button Telecare team if you have any questions or need some guidance on our products.
E: hello@redbuttontelecare.co.uk
T: 0800-0086277
W: redbuttontelecare.co.uk
* https://www.sciencedirect.com/science/article/pii/S0002916523236655?via%3Dihub
** Increasing Muscle Mass in Elders through Diet and Exercise: A Literature Review of Recent RCTs
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