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Looking To Identify Sarcopenia? Here Are A Few Exercises To Do So
By Alpro Pharmacy
June 4, 2024
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Sarcopenia is the loss of muscle mass and strength associated with age and decreased activity. You may have trouble standing from a chair, twisting the lid off of a jar, carrying groceries and you may walk more slowly. Immobility is a risk factor in developing sarcopenia. However, you can reduce your risk of developing sarcopenia by keeping your muscles strong.
Sarcopenia is significant because weakened muscles reduce your range of motion, making it harder for you to perform tasks you used to perform and can cause you to lose your balance. The development of sarcopenia is influenced by a number of factors, including changes in hormones that impact muscle mass, functional aging changes, physical inactivity and altered protein absorption capacities.
How to identify sarcopenia?
There is no single test that can identify sarcopenia. Your healthcare provider may recommend several tests to identify and then determine the severity of sarcopenia.
1. Hand grip test
Handgrip strength draws a parallel to the strength in your other muscles. Providers use it to identify shortages in muscle strength.
2. Walking speed test
The walking speed test measures the time it takes for you to travel 4 meters (about 13 feet) at your usual walking pace.
3. Timed - up and go test (TUG)
The TUG test measures the time it takes for you to rise from a chair, walk 3 meters away from the chair, walk 3 meters back to the chair and sit back down in the chair.
Few exercises to at home
Exercise can help your overall health. Specific focus on muscle strengthening and resistance training is the best way to maintain your strength. As added side benefits, doing this kind of exercise will give you more energy and may even boost your mood by reducing stress hormones like adrenaline and cortisol.
These exercises should be done at least two times each week. Involve all the major muscle groups, including the arms, legs and abdominal. Include at least one set of exercises for each muscle group with 8-12 repetitions, per set.
Arm curls with dumbbell
Sitting on a chair and holding a dumbbell with the palm of your hands facing upward. Slowly curl the weight up by bending your elbow, keeping your elbow close to your body. Then slowly lower the weight to the starting position. Do this 8-12 repetitions, per set.
Shoulder push
Sitting on a chair and holding a dumbbell with the palm of your hands facing upward. Slowly raise the weight up by straight your elbow, with your palms facing forward. Then slowly lower the weight to the starting position. Repeat on the opposite. Do this 8-12 repetitions, per set.
Chest fly
Sitting on a chair and holding a dumbbell with your palms facing each other. Slowly raise the weight up by straight your elbow, with your palms facing up. Then slowly lower the weight to the starting position. Reply the same to the opposite side. Do this 8-12 repetitions, per set.
Squats
Stand up with your feet shoulder-width apart. Bend your knees,press your hips and stop the movement once the hip joint is slightly lower than the knees. Press your heels into the floor to return to the starting position. Do this 8-12 repetitions, per set.
Lunges
Stand with your feet hip-width apart, keep your back straight, your shoulder back and your abs tight. Take a step forward and slowly bend both knees until your back knee is just above the floor. Stand back up and return to the starting position. Do this 8-12 repetitions, per set.
Calf raises
Stand with your torso upright, your feet hip-width apart and your toes pointing forward. Raise your heels off the floor and squeeze your calves. Return to the starting position, by slowly lowering your heels. Do this 8-12 repetitions, per set.
Knee to elbow
Stand up straight with your feet hip-width apart and your hands behind your head. Bend your right leg and lift your knee as high as you can. Rotate your torso to the right knee to your left elbow. Lower your right leg and return to starting position. Repeat on the opposite. Do this 8-12 repetitions, per set.
Standing side crunch
Stand with your knees slightly bent, your feet hip-width apart and your hands behind your head. Shift your weight to the left leg, crunch to the right side and bring your right knee up toward your elbow. Lower your right leg and return to the starting position. Do this 8-12 repetitions, per set.
Need More Information? Talk to Our Expert!
If you have any questions, please do not hesitate to contact Alpro ePharmacy or visit the nearest Alpro Pharmacy. Our team, consisting of pharmacists, doctors, physiotherapists, nutritionists, audiologists and dietitians, is ready to assist and provide support.
