Sarcopenia is a prevalent health issue among adults 65 years and older, where there is a progressive loss of muscle mass and strength that can lead to increased frailty, falls, and a decreased quality of life (Lim et al., 2022).
A longitudinal study by Tan Tock Seng Hospital’s (TTSH) Institute of Geriatrics and Active Ageing (IGA) found that the prevalence of sarcopenia in adults aged 65 and above in Singapore ranges from 13% to 25%, as compared to 5.5% to 25.7%for Asia as a whole (Tan, 2023). To combat this, engaging in regular strengthening exercises is crucial. SPD physiotherapist Sarah Lim shares three do’s and don’ts to keep in mind when carrying out these exercises.
Do’s
Warm up before the workout
It’s important to get your body ready with a dynamic warm-up, such as hip circles, arm circles, leg swings, half squats and side-to-side reaches. These movements help to:
- increase blood flow,
- improve flexibility, and
- prepare your muscles and joints for the workout ahead.
Aim to spend about 15 minutes on these warm-up exercises before starting your workout.
Do compound exercises (multi-joint exercises)
Compound exercises are multi-joint movements that engage multiple muscle groups simultaneously. These exercises are highly effective because they mimic natural movement patterns, improve functional strength, and enhance co-ordination.
Key compound exercises include:
- squats
- lunges
- push-ups
- rows
- deadlifts
Remember to use techniques such as planting your feet firmly on the ground or keeping your back straight to ensure proper form when exercising.
Use appropriate resistance levels and techniques
Start your workouts with free weights or by holding onto support, and gradually increase the resistance level.
Aim for a resistance level where you can perform eight to ten repetitions. If you can easily exceed 10 repetitions, increase the resistance to challenge your muscles.
Remember to use proper breathing techniques, such as inhaling during relaxation and exhaling during exertion. Take two to three minutes of rest between each set.
Don’ts
Overdo and neglect rest
Avoid doing too many exercises too soon. Begin with lighter resistance and more repetitions until your muscular conditioning improves, then increase the resistance.
Taking at least 48 hours of rest between training sessions is recommended.
Supplement your exercise programme with simple exercises that can be performed at home without equipment, such as sit-to-stands or wall presses, to improve overall adherence.
Ignore nutrition
Proper nutrition is vital for muscle repair and growth. Avoid under-eating or overeating, and focus on a balanced diet rich in protein, vitamins, and minerals. A daily protein intake of 1.0-1.2g/kg bodyweight, higher than the general guideline of 0.8g/kg bodyweight, is recommended for older adults.
Delay exercise
Avoid procrastination and start exercising as soon as possible. There are numerous types of work outs and also different ways to modify your exercise based on your needs.
Exercises such as push-ups, squats, pull-ups, and other bodyweight exercises can help build muscle strength. Simple props like elastic resistance bands or weights can also be used for resistance training.
Machines that use weights and cables are generally safer for beginners, while free weights require more coordination and balance.
Key Points to Remember:
- Consistency is key: Make exercise a regular part of your routine.
- Rest and recovery: Ensure you have rest days to allow your muscles to recover and grow.
- Proper Form: Focus on maintaining proper form to prevent injuries.
- Listen to your body: If you experience severe pain, shortness of breath, dizziness, or any other concerning symptoms, stop exercising and consult your doctor.
- Consult a professional: Always consult a physical therapist or doctor before starting a new exercise programme, especially if you have pre-existing health conditions.
References
Fang, C. S. (2022, September 28). S’pore’s population ageing rapidly: Nearly 1 in 5 citizens is 65 years and older. The Straits Times. https://www.straitstimes.com/singapore/singapores-population-ageing-rapidly-184-of-citizens-are-65-years-and-older
Lim, W., Cheong, C., Lim, J., Tan, M., Chia, J., Malik, N., & Tay, L. (2022). Singapore Clinical Practice Guidelines For Sarcopenia: Screening, Diagnosis, Management and Prevention. the Journal of Frailty & Aging. https://doi.org/10.14283/jfa.2022.59
Seniors need protein. (2023). Healthhub. Retrieved July 15, 2024, from https://www.healthhub.sg/live-healthy/seniors-need-more-protein Tan, J. (2023, November 10). Study flags loss of muscle and strength in people as they age. The Straits Times. https://www.straitstimes.com/singapore/muscle-wasting-in-elderly-helps-predict-the-risk-of-frailty-drives-early-treatment-study
