Ever noticed that things feel a little harder to lift as you get older? That’s not just in your head! It’s called sarcopenia—a fancy term for age-related muscle loss.
But here’s the good news: losing muscle isn’t an inevitable part of ageing.
With the right approach, you can stay strong, mobile and full of energy well into your later years.
Why Do We Lose Muscle?
As we age, our bodies don’t build muscle as efficiently as they once did. Hormonal shifts, less physical activity and not eating enough protein all contribute to muscle shrinkage. Growth hormone and testosterone, which help keep muscles strong, naturally decline, making it harder to maintain muscle mass.
On top of that, many people slow down as they get older—whether due to lifestyle changes, illness or injury. The less you move, the more your muscles waste away. And if your diet is lacking in protein and essential nutrients like vitamin D, muscle loss speeds up even more.
Now, you might be thinking, “What does that have to do with my back, knees or shoulders?” Well, your muscles are like the scaffolding that supports your whole body. When those muscles weaken, especially around your spine, hips and shoulders, it throws everything out of whack. Think of it like a building with weakened supports – it becomes unstable and prone to stress. This instability leads to increased strain on your joints and ligaments, which can manifest as persistent pain in those areas. For example, weaker core muscles can cause your spine to lose its shock absorbing ability, leading to back pain. Similarly, weak quadriceps and hamstrings can put extra pressure on your knees, causing them to ache.
Who’s at Risk of Muscle Loss?
Sarcopenia typically kicks in around the age of 50 and ramps up after 60, especially for post-menopausal women. But it’s not just an issue for the elderly. If you live a sedentary lifestyle, have a poor diet or deal with chronic illnesses like diabetes or heart disease, you’re more likely to experience muscle loss sooner. Even younger people who avoid resistance training or spend long periods inactive—like after surgery or illness—can find their muscles weakening.
Now, when we’re talking about sarcopenia, it’s not just about losing muscle bulk, it’s also about a decrease in muscle quality and function. This means the muscles that are left aren’t working as efficiently as they used to. This can impact your posture, balance and how you move, all of which contribute to pain. For instance, if your rotator cuff muscles in your shoulder weaken, it can affect the stability of the shoulder joint, leading to pain and difficulty with everyday movements like reaching or lifting. Moreover, a reduction in the muscle’s ability to absorb shock can increase the impact on your joints, particularly in the knees and lower back, leading to more discomfort. Research consistently shows that sarcopenia is a significant risk factor for musculoskeletal pain in older adults, and addressing it is crucial for pain management.
Is Muscle Loss Inevitable?
No! While some decline is natural, you can slow it down and even reverse it with the right habits. Your body is still capable of building muscle at any age—you just need to give it the right tools. So, what can we do about it? The good news is, it’s never too late to start strengthening those muscles! Regular exercise, especially resistance training, is key. Think of it as rebuilding that scaffolding. We also need to be mindful of our nutrition, ensuring we’re getting enough protein to support muscle growth and repair. And of course, your friendly Sundial chiropractor can help with adjustments to improve joint alignment and function, along with targeted exercises to strengthen those weakened areas. By addressing sarcopenia, not only can we reduce pain but also improve your overall quality of life and keep you moving comfortably for years to come. Remember, it’s a team effort, and we’re here to help you every step of the way!
How to Stay Strong and Maintain Muscle
The best way to keep your muscles in top shape? Move more, eat well and make a habit of strength training. Here’s how:
- Lift, Push, Pull
Strength training is your best weapon against muscle loss. Whether it’s lifting weights, using resistance bands or doing bodyweight exercises like squats and press-ups, resistance training triggers muscle growth. Plus, it improves balance and coordination, reducing the risk of falls.
Read more about resistance training in our blog here. - Eat Your Protein
Protein is essential for muscle maintenance. As you age, you actually need more of it to keep your muscles fuelled. Lean meats, fish, eggs, dairy, beans and nuts are all great sources. If you struggle to get enough through food alone, protein shakes can help. - Get Your Vitamin D and Omega-3s
Low vitamin D levels can contribute to muscle weakness, so make sure you get enough sunlight or take a supplement. Omega-3 fatty acids, found in oily fish, can also support muscle function and reduce inflammation. Here’s our blog on vitamin D. - Keep Moving
Beyond resistance training, regular movement is key. Walking, swimming, yoga or even dancing keeps your muscles active and working. The more you move, the stronger you stay.
How Physiotherapy Can Help
If you’re struggling with mobility or recovering from injury, our physiotherapists here at Sundial can help you regain strength and flexibility safely. They’ll tailor exercises to your ability, helping you build muscle, improve balance and move with confidence. Physiotherapy can also address posture issues and joint stiffness, making everyday activities easier and reducing the risk of falls.
Final Thoughts
Sarcopenia doesn’t have to slow you down. With strength training, good nutrition and an active lifestyle, you can maintain strong, healthy muscles well into old age. Whether you’re in your 40s, 60s or beyond, it’s never too late to start. Stay active today for a stronger, healthier future!