At CSC+M, we’re dedicated to helping our patients understand the importance of movement and strength in maintaining an active, pain-free life. One of the most common challenges we encounter, especially as we age, is sarcopenia—the gradual loss of muscle mass and strength.
In a recent YouTube video by Dr. Michaud, he discussed the alarming effects of sarcopenia, specifically how it can impact our strength, mobility, balance, and overall quality of life. One of the most striking facts shared in the video is that by the age of 50, we can lose up to half of the muscle mass in our quads. This decline in muscle mass is often unnoticed until it starts affecting our daily activities, making walking, standing, carrying packages, lifting things over head, and climbing stairs more difficult.
Why Sarcopenia Happens
Sarcopenia is not just a normal part of aging; it results from a combination of factors such as reduced physical activity, hormonal changes, nutrition, and even injury. The good news is that while sarcopenia is inevitable to some degree, it’s not irreversible. It’s easier to maintain muscle mass, but with the right approach, we can also build muscle at any age.
How Can We Combat Sarcopenia?
Staying active and focusing on strength training are keys to preventing or slowing down sarcopenia. Here at CSC+M, we recommend incorporating exercises into your routine that target all major muscle groups, especially those in the lower body that are most affected by muscle loss as we age.
Dr. Michaud’s recent video outlined five essential exercises to help you fight sarcopenia, maintain muscle strength, and improve mobility. Let’s take a closer look at each one:
Straight Arm Pull Downs
This exercise primarily works your lower trapezius. The lower trap is a vital core stabilizer while walking and counters the overactivity tendency to fire the upper traps. Straight arm pull-downs help improve posture, shoulder strength, and stability, all essential for maintaining muscle mass and preventing sarcopenia. We recommend 60 repetitions with a TheraBand followed by 12 more repetitions to build muscle hypertrophy and rebalance this important postural stabilizer.
Lateral Step Ups
Lateral Step-ups with a 4 to 6-inch riser are a great way to protect the knee by not bending more than 90 degrees to target the quadriceps, hamstrings, and glutes, often the first muscles to weaken as we age. Performing lateral step-ups on a sturdy platform or stepping with a weight in the opposite hand helps engage the stabilizer muscles in your hips and knees, improving balance and coordination. This functional exercise mimics carrying packages upstairs. Repeat for 30 reps on each side.
Pallof Press for Obliques
The Pallof press is an anti-rotation core exercise that works your obliques and deep core muscles. Strengthening your core helps maintain posture and stability, crucial for preventing falls and supporting spinal health. Hold a theraband attached to a wall and walk perpendicularly away until you feel your core engage. Hold that position and reach your arms up overhead. Do 25 repetitions on each side.
1/4 Squats with Overhead Lift
Squats are essential for maintaining strength in your legs and hips, and when combined with an overhead lift, they also engage the shoulders and arms. The 1/4 squat is a more accessible version of the traditional squat, reducing knee strain while providing significant benefits. This motion mimics putting heavy things overhead. Do 25 repetitions.
Heel Raises
Heel raises, or calf raises, target the lower leg muscles. As we age, the muscles in our calves can weaken, leading to balance issues. Heel raises help improve ankle strength, stability, and overall mobility, making walking and standing easier for extended periods. Hold a weight in one hand to make this exercise harder, and progress to 1 foot.
Why These Exercises Matter
Each exercise focuses on key muscle groups vital for maintaining independence and functionality as we age. They are simple, effective, and can be adapted to any fitness level. Whether you are in your 30s, 40s, or 70s, these exercises can help you build strength and combat the effects of sarcopenia.
The most important takeaway? It’s never too late to start building muscle. It’s much easier to maintain the muscle you have than to let it deteriorate. Incorporating strength exercises into your routine can make all the difference in preserving your health and vitality as you age.
Conclusion
If you’re experiencing signs of sarcopenia or simply want to prevent it from affecting your quality of life, these five exercises are a great place to start. At CSC+M, we specialize in creating customized treatment plans to address specific concerns like muscle loss and mobility issues. We encourage you to take charge of your health by prioritizing strength training and regular movement, and we’re here to help guide you every step of the way. Let’s fight sarcopenia together! If you have any questions or want personalized advice on your exercise routine, our team of experts is here to support you on your journey to better spine health, mobility, and overall well-being.
