Muscle atrophy in old age – what helps?

Our muscles are essential for life. Because only through our muscles can we move. Muscles are also involved in many important processes such as swallowing and breathing. When muscle mass decreases significantly with age, it is referred to as age-related muscle loss (also known as sarcopenia).

Learn more here about the symptoms of muscle wasting in old age and what you can do about it. It is scientifically proven that between the ages of 20 and 30, the body reaches its maximum muscle mass. After that, the human body loses up to one percent of muscle mass per year on average.
People over 70 years old lose about three percent of muscle mass per year.

These muscles are gradually converted into fat. This age-related muscle loss is a completely natural process and not a cause for concern at first.

A healthy diet and targeted strength and endurance training can counteract muscle loss in old age, ensuring that both muscle mass and muscle function are adequately maintained.

Contents

How can you recognize muscle wasting in old age?

  • Activities and daily tasks suddenly become more strenuous and burdensome.
  • Mobility noticeably decreases, for example, one needs assistance or multiple breaks when climbing stairs.
  • One already feels strained when carrying a shopping bag.
  • One has difficulty walking or stumbles more often.
  • Due to prolonged bed rest, for example due to a longer hospital stay, there is a risk of losing muscle mass.
  • Various diseases, such as cancer, can reduce muscle mass.
Seniorenhand

How can one counteract muscle loss in old age?

If you suspect that you are suffering from muscle wasting, it is advisable to make an appointment with your family doctor and discuss the matter.
The most important thing is to always keep moving so that the muscles continue to be used.

To escape the vicious cycle of inactivity and maintain and build mobility through everyday movements, there is, for example, senior gymnastics.
More tips for more activity in old age can be found here.

Movement can counteract health risk factors – lack of movement, on the other hand, promotes them. Especially in old age or with physical limitations, it is important to stay active and maintain existing mobility, because “Who rests, rusts!”

Being mobile not only means more independence and self-determination but also a higher quality of life, better well-being, social participation, disease prevention, health promotion, and a better opportunity for self-care.

With increasing age, the risk of health impairments increases.
Sufficient exercise and regular, targeted training help you reduce this risk and thus age healthily without compromising quality of life.

However, in addition to exercise, nutrition also plays an important role in preventing muscle loss in old age. Hunger and thirst often decrease with age, which can potentially lead to malnutrition.

Since the need for proteins is higher in old age than in young people, it is important to ensure an adequate intake of fish, legumes, nuts, eggs, and meat.

Building muscle in your own four walls

Building arm muscles

  • Sit on a chair and hold a weight in each hand (dumbbells or two water-filled bottles).
  • Stretch your arms as far as possible upwards, lower your arms, raise your arms again.
  • Repeat this several times.

Building leg muscles

  • Do squats: The feet are stable on the ground – the legs should be hip-width apart. The toes are pointing forward. It is important that the knees stay behind the toes throughout the exercise.
  • Take big steps through the apartment to stretch the leg muscles.
  • Sit on a chair and lift and lower your calves. Repeat this several times.

Building abdominal muscles

  • Try to get up from the sofa without using your hands for support.
  • Sit down again, stand up again.
  • Repeat this several times.
To maintain or rebuild your muscle strength, regular exercise is important. The muscles are strengthened by sufficient exercise and healthy nutrition.

Building muscle through stair climbing

Treppensteighilfe TOPRO Step - Nutzung treppauf
Stair climbing aid TOPRO Step - Use going up stairs

Climbing stairs at home is a valuable exercise to stay active and maintain and strengthen muscles. Stair climbing offers clear benefits, as the slow movements are gentle on the joints and lead to an intense workout.

Stair climbing strengthens muscles, endurance, and helps improve respiratory function.

For many, climbing stairs can be a big challenge.

Seniors and people with limited mobility need more support during stair training than a regular handrail. The innovative stair walking aid TOPRO Step, developed in Norway, provides the necessary support and safety.

TOPRO Step Informationsvideo

Hold down the cmd (Mac) or ctrl (Windows) key and press +/-

Call us on
+47 902 931 00
or
We will call you back