SARCOPENIA

1
SARCOPENIA
Don't become a victim...
2
What is Sarcopenia?
Age-related muscle loss
Muscle shrinks in size and strength
Similar to osteoporosiss effects on bone
Contributes to a number of chronic diseases and
conditions
3
Muscle of Average Healthy Adult
Muscle After Sarcopenia Occurs
4
Sarcopenia's Effects
Reduced aerobic capacity
Decreased muscle strength
Frailty
Gait problems
Weak bones (osteoporosis)
Falls fractures
Loss of physical function independence
Decreased activity levels
Diabetes
Decreased basal metabolic rate (middle-age
weight gain)
5
Who is at Risk?
Average men women over age 30 begin losing
muscle at a rate of 15 per year
Sedentary adults risk losing up to 30 of muscle
by age 75
6
Rate of Muscle Loss among average adults
7
Is Sarcopenia Inevitable?
N !
8
What Can I do to Prevent or Reverse Sarcopenia?
Strength Training
1 way to prevent or reverse muscle loss
Aerobic Activity
Walking, cycling, golfing, swimming
Proper Diet
Protein, Carbohydrates, Fiber
9
Does Strength Training Really Help?
In a New England Journal of Medicine study, 100
nursing home residents in their 80s and 90s were
put on a weight-training program for 10 weeks.
YES!
At the end of the 10 weeks, some of the results
were so positive that a number of residents were
able to switch from a walker to a cane!
The results appear next
10
10-Week Strength Training Program Results
Increase
28
12
113
11
It is NEVER Too Late (or too soon) to Begin
Fighting Sarcopenia!
In 3 - 4 months, adults can increase strength by
2-3 times their current strength ability.
12

• Please ask your doctor for more information on
  Sarcopenia
• And
• What you can do to reverse the effects that may
  already be occurring

Created by Crystal Colfer - February 2002 English
5780