What are the suitable types of exercises to prevent sarcopenia?

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What are the suitable types of exercises to prevent sarcopenia?

By Alpro Pharmacy

June 5, 2024

A). What is Sarcopenia?

Sarcopenia is a condition that can be defined as a loss of lean muscle mass and strength, causing a decrease in the ability to perform activities of daily living. While this condition tends to be more prevalent in elderly populations, it can be also brought on by extended periods of immobility, or can be induced by disease, and drug use.

The number of people suffering from sarcopenia worldwide is currently estimated to be between 321 million, and 799 million. Sarcopenia is also linked to an increased risk of falls in the elderly, difficulty recovering from illness, and the prolongation of hospital stays. Sarcopenia and its progression correspond directly with frailty in elderly populations. Although sarcopenia is more prevalent in elderly and inactive populations, it is not exclusively limited to those people. Sarcopenia can accompany a variety of other illnesses and diseases as a prevalent comorbidity. Alongside the previously mentioned obesity, sarcopenia is also common in patients suffering from cardiovascular disease, respiratory disease, diabetes, and dementia.

B). Sarcopenia Risk Screening

Rapid screening tool – SARC-F Questionnaire

Strength, assistance with walking, rising from a chair, climbing stairs, and falls

Assessing Sarcopenia: Muscle Strength
Hand grip test – testing overall upper body strength
Chair stand test – testing leg strength and endurance

C). Sarcopenia Prevention Exercises

One of the leading prevention of the effects of sarcopenia is an increase in physical activity. Resistance training, aerobic exercise, and balance training have all been shown to be successful in improving functional status in patients.

“Combining Exercise Methods for Best Results”

It was also demonstrated that combinations of these training methods are also effective, with a combination of Resistance training and Aerobic training to yield the best results in restoring function. Alongside the benefits physical activity possesses when treating sarcopenia, it also is deeply associated with a decrease in cardiometabolic risks related to obesity, which is one of the leading comorbidities related to sarcopenia.

For Sarcopenia Prevention, exercises should be carried out

Strength / Resistance Exercise Training

Enhance muscle mass & muscle strength
Focusing on major muscle groups

Aerobic Exercise

Enhance overall physical performance

Balance Exercise

Prevent falls

Arms & Shoulders: Single arm overhead press using dumbbells

Instruction:

Lift the dumbbell up to the level of your shoulder
Exhale and press the dumbbell straight overhead

Lower Limbs: Lunges using dumbbells

Instruction:

Holding a dumbbell in each hand, stand with your feet shoulder width apart. Keep your shoulders back and your back straight
Take a long stride forward with your right leg. Your right foot should be in a position that when you bend your right knee, your upper and lower leg form a 90 degree angle.
Slowly bend both your knees, to lower your hips until your left knee is just above the floor. Hold for a count of one.

Aerobic Exercise: Static Cycling using Stationary Bike

Instruction:

Start off pedaling at a low intensity for 5-10 minutes
Switch to medium intensity for 5 minutes, followed by
- n high intensity for 1-2 minutes
- n Medium intensity for 5 minutes
- n High intensity for 1-2 minutes
- n Medium intensity for 5 minutes

Finish by pedaling at a low intensity for 5 minutes.

Balance Training: Stability Exercise using Gymball

Instruction:

Sit on the ball with feet shoulder-width apart and flat on the floor
Slowly raise up your right leg and keep the knee straight. Hold for a count of one. Then, slowly bend down the right leg.
Slowly raise up your left leg and keep the knee straight. Hold for a count of one. Then, slowly bend down the left leg.
Keep doing it alternately for 50 repetitions.

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.