Did you know that the ageing process begins much earlier than most people realise? From around the age of 30, our bodies start losing muscle mass and strength – a process that accelerates over time. It is thought that from 30, we can loose muscle mass at a rate of 3-8% per decade. By the age of 50, muscle mass can decrease by 1-2% per year, while your strength can decline at an even faster rate of 1.5 – 5% every year. The medical term for this loss of muscle, is sarcopenia.

Don’t wait until muscle loss affects your daily life – start strengthening your future today!

What is Sarcopenia?

Sarcopenia is defined as ‘a progressive loss of muscle mass, strength, and associated function’. It is now recognised as a ‘skeletal muscle disease’, and plays a huge part in many serious health risks such as falls, fractures, and physical disability. The risk of sarcopenia increases as we get older, it is thought to affect 5 – 13% of people over 60 and as many as 50% of those aged 80 and above. However, younger individuals are not immune – certain medical conditions, poor nutrition, and a sedentary lifestyle can also accelerate muscle loss.

Sarcopenia is classified into two types:

• Primary Sarcopenia – Age-related muscle loss with no other cause that is identified.
• Secondary Sarcopenia – Muscle deterioration caused by systemic diseases (e.g. cancer, neurological or inflammatory conditions), long term physical inactivity, or a poor diet.

Why Muscle Loss Matters

While everyone loses muscle mass over time, those with sarcopenia will experience a faster and more severe decline. This loss of muscle mass can significantly impact many simple daily activities such as walking, standing, and carrying objects. The result of this is reduced mobility, increased frailty, and ultimately loss of independence. Beyond the physical impact, sarcopenia is closely linked to other health conditions like osteoporosis, type 2 diabetes, heart disease, breathing issues, and even cognitive decline. Alarmingly, studies indicate that sarcopenia is associated with a 3.6-fold increase in mortality. So the impact really is huge.

How to Prevent and Manage Sarcopenia

The best defence against sarcopenia is early action. Ideally, muscle mass should be maximised in youth, maintained during middle age, and preserved as much as possible in later years. However, it’s never too late to strengthen your muscles and improve your quality of life.

1. Strength Training & Exercise

Regular resistance training is one of the most effective ways to counteract muscle loss. Strength exercises using body weight, resistance bands, or weights can significantly improve muscle function and slow the progression of sarcopenia.

2. Nutrition & Protein Intake

A diet rich in protein and essential nutrients is crucial for muscle maintenance. Foods such as lean meats, fish, dairy, beans, and nuts help provide the necessary building blocks for muscle repair and growth.

3. Active Lifestyle

Staying physically active – even with low-impact activities like walking, swimming, or Pilates – all helps maintain muscle mass and prevent the loss of mobility.

Take Action Now

Sarcopenia is not an inevitable part of ageing. Whether you’re in your 30s looking to build a strong foundation or in your 70s aiming to preserve independence, prioritising muscle health is essential. By incorporating strength training, proper nutrition, you can maintain mobility, prevent frailty, and enjoy a higher quality of life for years to come.

Don’t wait until muscle loss affects your daily life – start strengthening your future today!