Walk This Way
Decreased muscle mass can contribute to falling

What is sarcopenia? At first glance it appears that it is something on a menu that would create a choice of red or white wine to accompany it. Again, we are far from the truth.

Sarcopenia is the medical term applied to decreased muscle mass; the single most commonly associated trait with frailty. Many studies (and my own observations over the last 15 years) have demonstrated that people with sarcopenia are at increased risk of disease, disability, dependence, and death. Perhaps most studied is the effect of sarcopenia on the risk of falling.

Injury risk increases

Sarcopenia also increases the risk of injury from a fall because, coupled with balance, a weaker person has less ability to get his or her hands in front of his or her face quickly.

Not only does sarcopenia and its resulting weakness lead to increased injury from falls, it also lends to decreased function of other systems.

For instance, inactivity is a major risk for heart disease, diabetes, and atherosclerosis. Weakness and decreased ability to walk frequently result in lack of proper personal hygiene and decreased social activity. Decreased activity further decreases appetite, so that the body must use its 'stored' energy and protein to continue normal maintenance of vital functions.

Need more nutrition

Increased activity will require more nutrition, not just to sustain life, but to make our muscles stronger to complete daily activities.

Quite simply, the weaker you get, the weaker you get. Unfortunately, diagnosing sarcopenia is controversial. Controversy arises because the medical community likes to 'diagnose' things. Weakness or frailty cannot be diagnosed. It is recognized neither as a disease nor a syndrome. It is a state of being associated with aging.

But the ability to build and acquire new muscle can be obtained at any age. The key is the continued effort.

Balance and flexibility training improve balance and gait. Walking and other cardiovascular fitness training increases the health and strength of the heart.

Strength training

However, most improvements in balance, mobility, gait, and injury from falls result from strength training. Though a combination of all activities are of value, the cornerstone of all therapy for the aging adult should be a focus on increased strength.

Through a commitment to a steady schedule devoted to resistance (strength) training we can add muscle to our bodies and improve our lifestyle and overall health.

How often should we do resistance training?

Two to three times a week with at least a day of rest in between sessions is ideal. And that rest period in between is very important to allow the worked muscles to recoup and become stronger.

Get some help

Another important point to address is that you train correctly. Time and time again a person that is unfamiliar with the proper techniques of weight training either hurts himself or discontinues because of frustration.

Seek a qualified and certified professional for guidance. It's your life, take control of it. Reach into that physician that lives inside of each of us.

Do me a favor. Get stronger. And by doing so, you not only add years to your life, but you add life to your years.

Ed "Thumper" Thornton is the lead ex-ercise specialist and managing partner at the Fitness and Health Institute of Green Valley. There is a gait and balance seminar on Oct. 1, 2004.

To register for that free seminar call 648-1887. Space is limited.